Mediterranean Chickpea & Quinoa Delight Bowl
Elevate your meal prep with this vibrant Mediterranean Chickpea & Quinoa Delight Bowl. This nourishing dish harmoniously combines protein-packed quinoa and fiber-rich chickpeas with the roasted sweetness of red peppers and the crunch of fresh cucumbers. A drizzle of olive oil and a hint of garlic, paprika, and cumin enhance the flavors, making this bowl not only a feast for your taste buds but also a powerhouse of nutrients. Perfect for lunch or dinner, this wholesome bowl will keep you satisfied and energized throughout the day. Enjoy it as a satisfying main dish or a refreshing side, and feel good about fueling your body with plant-based goodness!
2
Servings
200
Calories
12
Ingredients
Ingredients
Cooked quinoa
1/2 cup (Cooked and cooled)
Roasted red pepper
1 bowl (Rinsed)
Olive oil
1 tsp (Divided)
Garlic clove
1 (Minced)
Paprika
1 tsp (Ground)
Cumin powder
a pinch (Ground)
Red pepper flakes
to taste (Crushed (optional))
Olives
1 tbsp (Chopped)
Onion
2 tbsp (Finely chopped)
Chickpeas
1/4 cup (Boiled)
Cucumber
1/2 cup (Diced)
Fresh parsley
1 tbsp (Finely chopped)
Instructions
1
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Nutrition Information
5
Fat
30
Carbs
7.5
Protein
6
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Chickpea & Quinoa Delight Bowl?
It is a vibrant, nourishing dish combining protein-packed quinoa, chickpeas, roasted red peppers, and fresh cucumbers with a homemade sauce.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free as it uses quinoa and chickpeas as its primary base.
Is this recipe suitable for vegetarians?
Yes, this is a 100% vegetarian and plant-based dish.
How many calories are in one serving?
Each serving of the bowl contains approximately 200 calories.
How many servings does this recipe provide?
This recipe is designed to make 2 servings.
What ingredients are needed for the roasted red pepper sauce?
The sauce requires roasted red peppers, 1/2 teaspoon of olive oil, minced garlic, paprika, cumin, and optional red pepper flakes.
Can I prepare this meal in advance for meal prep?
Yes, this bowl is excellent for meal prep and will keep you satisfied throughout the day.
How much protein is in each serving?
Each serving contains 7.5 grams of plant-based protein.
How do I prepare the quinoa mixture?
Thoroughly combine the cooked quinoa with chopped olives, finely chopped onion, and the remaining olive oil in a mixing bowl.
What is the fiber content of this dish?
Each serving provides 6 grams of dietary fiber.
Can I use different beans instead of chickpeas?
While the recipe specifies chickpeas, you can substitute them with other legumes like cannellini beans if preferred.
What spices are used to flavor the bowl?
The dish is seasoned with garlic, paprika, cumin, and red pepper flakes for a Mediterranean flair.
Is the Mediterranean Chickpea & Quinoa Delight Bowl spicy?
The dish has a mild warmth from paprika and cumin; the heat can be adjusted by adding or omitting red pepper flakes.
How much quinoa is required for this recipe?
You will need 1/2 cup of cooked and cooled quinoa.
Can I use fresh red peppers instead of roasted ones?
Roasted red peppers are recommended because they blend into a smooth, creamy sauce and provide a sweet flavor.
How much fat is in a single serving?
There are 5 grams of fat per serving.
What type of oil is used in this recipe?
The recipe calls for 1 teaspoon of olive oil, divided between the sauce and the quinoa mix.
What is the final assembly step for the bowl?
Top the quinoa mixture with chickpeas and diced cucumber, drizzle with the roasted red pepper sauce, and garnish with parsley.
Is there any cholesterol in this recipe?
Based on the ingredients, this recipe contains zero cholesterol.
What is the carbohydrate count per serving?
Each serving contains 30 grams of carbohydrates.
Can I substitute fresh parsley with dried parsley?
Fresh parsley is best for a vibrant garnish, but dried parsley can be used in a smaller amount if fresh is unavailable.
Is a food processor necessary for this recipe?
A mini food processor is needed to blend the sauce ingredients until they reach a smooth, creamy consistency.
Does this recipe contain any added sugar?
No, this recipe contains no added sugars.
What type of cucumber should I use?
Any fresh cucumber works well; simply dice it into small pieces for a refreshing crunch.
Can I add extra protein to this bowl?
Yes, you could add extra chickpeas or even tofu to increase the protein content further.
Is this dish dairy-free?
Yes, this recipe is completely dairy-free.
How much onion is used in the quinoa mix?
The recipe calls for 2 tablespoons of finely chopped onion.
What serves as the garnish for this bowl?
The bowl is garnished with 1 tablespoon of finely chopped fresh parsley.
Is this bowl served hot or cold?
This is typically served as a cold or room-temperature bowl, perfect for a refreshing lunch.
Is this recipe considered easy to cook?
Yes, with just 3 simple steps and a short prep time, it is categorized as an easy cooking recipe.