Mediterranean Quinoa Bowl
This Mediterranean Quinoa Bowl is a wholesome, vibrant dish filled with smoky chickpeas, crisp vegetables, creamy avocado, and fresh herbs, all topped with a zesty garlic yogurt sauce. It’s a heart-healthy, high-protein vegetarian meal perfect for lunch or dinner.
Equipment
- 1 Baking Sheet – for roasting chickpeas
- 1 Fine Mesh Strainer – for rinsing quinoa and chickpeas
- 1 Chef’s Knife – for chopping vegetables and herbs
- 1 Cutting Board – for safe slicing and dicing
- 1 Mixing Bowl – for tossing ingredients
- 1 Blender (optional) – for garlic yogurt or tahini sauce
Ingredients
For the Bowl Base:
- 1 cup dry quinoa yields about 3 cups cooked
- 2 Persian cucumbers thinly sliced
- 1 cup cherry tomatoes halved
- 2 ripe avocados diced
- ¼ cup pickled red onions store-bought or homemade
- Fresh mint and/or flat-leaf parsley for garnish
- Aleppo pepper flakes to taste
For the Smoky Chickpeas:
- 1½ cups cooked chickpeas canned or homemade, drained and patted dry
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- ¼ teaspoon fine sea salt
- Pinch of cayenne pepper optional, for heat
For the Creamy Garlic Yogurt Sauce:
- ½ cup plain Greek yogurt
- 1 clove garlic finely grated
- 1 tablespoon lemon juice
- 1 tablespoon extra-virgin olive oil
- Salt to taste
- Water to thin as needed
Instructions
- Cook the Quinoa Fluffily: Rinse the quinoa under cold water using a fine mesh strainer to remove bitterness. In a medium saucepan, combine the rinsed quinoa with 2 cups of water and a pinch of salt.Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed. Remove from heat and let it steam for 5 minutes, then fluff with a fork.
- Roast the Spiced Chickpeas: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper for easy cleanup. Spread the drained and dried chickpeas on the sheet, drizzle with olive oil, and sprinkle with smoked paprika, cumin, salt, and cayenne. Toss to coat well. Roast for 20–30 minutes, stirring halfway through, until golden and crispy. Set aside to cool slightly.
- Prepare the Garlic Yogurt Sauce: In a small bowl, whisk together Greek yogurt, grated garlic, lemon juice, olive oil, and a pinch of salt.If the sauce is too thick, stir in a teaspoon or two of water until desired consistency is reached. Refrigerate until ready to serve.
- Assemble the Bowls Beautifully: Divide the cooked quinoa into four bowls. Arrange sliced cucumbers, cherry tomatoes, diced avocado, and roasted chickpeas over each serving. Add a spoonful of pickled red onions and sprinkle with fresh mint or parsley leaves. Finish with a light dusting of Aleppo pepper for a subtle kick.
- Finish with a Creamy Drizzle: Just before serving, drizzle each bowl generously with the garlic yogurt sauce or vegan tahini dressing. Serve immediately while the chickpeas are still slightly warm and crispy.
Notes
- Meal Prep Friendly: Cook the quinoa and roast the chickpeas ahead of time. Store components separately in the fridge and assemble when ready to eat.
- Make It Vegan: Swap out the garlic yogurt sauce for a tahini lemon dressing—just combine tahini, lemon juice, garlic, and a splash of water until smooth.
- Crispier Chickpeas Tip: Ensure chickpeas are completely dry before roasting. You can also lightly pat them with a kitchen towel to remove excess moisture.
- Flavor Boost: Add a splash of red wine vinegar or lemon juice to the cucumbers or tomatoes for a bright, tangy touch.
- Spice Adjustment: Aleppo pepper adds mild heat and fruitiness; if unavailable, substitute with a pinch of red pepper flakes or a dash of paprika.
