Print

Fresh Mediterranean Chickpea Quinoa Bowl with Lemon Tahini

Mediterranean Chickpea Quinoa Bowl - featured image
Print Recipe

A quick and easy Mediterranean-inspired bowl featuring fluffy quinoa, crispy roasted chickpeas, fresh veggies, and a tangy lemon tahini dressing. Perfect for a healthy lunch or light dinner that’s both fresh and hearty.

Ingredients

Scale
  • 1 cup (170g) uncooked quinoa, rinsed well
  • 1 can (15 oz / 425g) chickpeas, drained and rinsed
  • 2 tablespoons olive oil, plus more for roasting
  • 1 teaspoon ground cumin
  • ½ teaspoon smoked paprika (optional)
  • Sea salt and black pepper, to taste
  • 1 medium cucumber, diced
  • 1 cup (150g) cherry tomatoes, halved
  • ¼ cup red onion, finely chopped
  • ¼ cup fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped (optional)
  • For the Lemon Tahini Dressing:
  • ¼ cup (60ml) tahini
  • Juice of 1 large lemon (about 3 tablespoons / 45ml)
  • 1 garlic clove, minced
  • 2 tablespoons warm water
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • Pinch of cayenne pepper or smoked paprika (optional)

Instructions

  1. Rinse 1 cup quinoa under cold water to remove bitterness. Add to a medium saucepan with 2 cups water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
  2. Preheat oven to 400°F (200°C). Toss rinsed and drained chickpeas with 2 tablespoons olive oil, 1 teaspoon ground cumin, ½ teaspoon smoked paprika, salt, and pepper. Spread in a single layer on a baking sheet lined with parchment paper. Roast for 25-30 minutes, shaking the pan halfway through, until crispy and golden.
  3. While chickpeas roast, dice cucumber, halve cherry tomatoes, finely chop red onion, and chop parsley and mint. Set aside.
  4. In a small bowl, whisk together tahini, lemon juice, minced garlic, warm water, olive oil, salt, pepper, and optional cayenne or smoked paprika. Adjust water to reach a smooth, pourable consistency.
  5. In a large bowl, combine cooked quinoa, roasted chickpeas, and prepared veggies. Pour dressing over and toss gently to coat evenly. Taste and adjust seasoning if needed.
  6. Divide into bowls and garnish with extra parsley or a lemon wedge. Serve immediately or chill for 30-60 minutes for a refreshing cold bowl.

Notes

Rinse quinoa thoroughly to remove bitterness. Roast chickpeas evenly by shaking the pan halfway through cooking. Adjust dressing thickness by adding warm water gradually. For a crunchier texture, add fresh roasted chickpeas before serving if reheating leftovers. Can be served warm or chilled. Substitute veggies seasonally or add protein like grilled chicken or feta for variation.

Nutrition

Keywords: Mediterranean bowl, chickpea quinoa bowl, lemon tahini dressing, healthy lunch, roasted chickpeas, gluten-free, vegan, easy recipe

Find it online: https://forkifyfun.com/fresh-mediterranean-chickpea-quinoa-bowl-recipe-easy-healthy-lunch-idea/