Mediterranean Meal Bowl (Printable)
A wholesome bowl with quinoa, chickpeas, fresh vegetables, olives, and a tangy lemon-tahini dressing.
# What You'll Need:
→ Grains
01 - 1 cup quinoa (uncooked), rinsed
02 - 2 cups water
→ Protein
03 - 1 (15 oz) can chickpeas, drained and rinsed
04 - 1 tablespoon olive oil
05 - 1 teaspoon smoked paprika
06 - 1/2 teaspoon ground cumin
07 - Salt and pepper, to taste
→ Vegetables
08 - 1 cup cherry tomatoes, halved
09 - 1 cup cucumber, diced
10 - 1/2 cup red onion, finely sliced
11 - 1 cup baby spinach or mixed greens
12 - 1/2 cup Kalamata olives, pitted and halved
→ Dairy
13 - 1/2 cup feta cheese, crumbled (omit for vegan option)
→ Dressing
14 - 1/4 cup tahini
15 - 2 tablespoons lemon juice
16 - 1 clove garlic, minced
17 - 2 tablespoons water (plus more to thin)
18 - 1 tablespoon olive oil
19 - Salt and pepper, to taste
# How To Make It:
01 - In a medium saucepan, combine quinoa and water. Bring to a boil, reduce heat, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and set aside.
02 - Preheat oven to 400°F. Toss chickpeas with olive oil, smoked paprika, cumin, salt, and pepper. Spread on a baking sheet and roast for 15-20 minutes until crispy, shaking halfway through.
03 - In a small bowl, whisk together tahini, lemon juice, garlic, water, olive oil, salt, and pepper until smooth. Add more water to reach desired consistency.
04 - Divide cooked quinoa among four bowls. Arrange roasted chickpeas, cherry tomatoes, cucumber, red onion, spinach, and olives on top. Sprinkle with feta cheese.
05 - Drizzle with lemon-tahini dressing just before serving.
# Expert Suggestions:
01 -
- The roasted chickpeas get impossibly crispy, like little croutons but better
- Everything can be prepped ahead, so it tastes even better the next day
02 -
- The chickpeas lose their crunch once dressed, so add them right before eating or pack them separately for meal prep
- Tahini dressing thickens in the refrigerator so thin it with a splash of water before serving
03 -
- Toast the quinoa in the dry pan for 2 minutes before adding water for a nuttier flavor
- Double the roasted chickpeas because they disappear quickly as snacks