Mediterranean Meal Bowl (Print Version)
Vibrant bowl with quinoa, spiced chickpeas, fresh vegetables, and creamy lemon-tahini dressing for a satisfying meal.
# What You Need:
→ Grains
01 - 1 cup quinoa, 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
→ 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 Prepare:
01 - Combine quinoa and water in a medium saucepan. 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 - 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 Advice:
01 -
- Everything comes together in under an hour with mostly pantry staples
- You can customize the toppings based on whats in your fridge or garden
02 -
- The tahini dressing will thicken as it sits, so add water right before serving if needed
- Warm quinoa absorbs flavors better than cold, so assemble while its still slightly warm
03 -
- Double the chickpeas and dressing because they make excellent snacks on their own
- Massaging the spinach with a little olive oil first makes it more tender and less bitter