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Fresh Mediterranean Quinoa Bowl Recipe with Crispy Roasted Chickpeas

Mediterranean Quinoa Bowl - featured image
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A vibrant and satisfying Mediterranean quinoa bowl featuring crispy roasted chickpeas, fresh vegetables, and a tangy lemon dressing. Perfect for a quick, healthy lunch or meal prep.

Ingredients

Scale
  • 1 cup (170g) quinoa, rinsed well
  • 1 can (15 oz / 425g) chickpeas, drained and rinsed, patted dry
  • 3 tablespoons olive oil, divided
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper (adjust to heat preference)
  • Salt to taste
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced (seeded if preferred)
  • 1/4 red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and sliced (optional)
  • 1/4 cup fresh parsley, chopped
  • 1/2 cup crumbled feta cheese
  • Juice of 1 large lemon (about 3 tablespoons)
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • Salt and freshly ground black pepper, to taste
  • 1/4 cup olive oil (extra virgin recommended)

Instructions

  1. Rinse 1 cup (170g) quinoa under cold water using a fine mesh sieve.
  2. Combine quinoa with 2 cups (475ml) water in a medium saucepan and bring to a boil over medium-high heat.
  3. Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
  4. Remove from heat and let it rest, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.
  5. Preheat oven to 400°F (200°C). Pat the drained chickpeas completely dry with paper towels.
  6. Toss chickpeas with 2 tablespoons olive oil, smoked paprika, cumin, cayenne, and salt.
  7. Spread chickpeas evenly on a baking sheet lined with parchment paper.
  8. Roast for 25-30 minutes, shaking the pan every 10 minutes to ensure even crisping. Remove from oven and let cool.
  9. While chickpeas roast, halve cherry tomatoes, dice cucumber, finely chop red onion, slice olives, and chop parsley. Place all in a large mixing bowl.
  10. In a small bowl, whisk together lemon juice, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper.
  11. Slowly drizzle in 1/4 cup olive oil while whisking to emulsify the dressing.
  12. Add cooled quinoa to the vegetables, pour dressing over, and toss gently to combine.
  13. Crumble feta cheese over the top, then sprinkle with crispy roasted chickpeas just before serving.

Notes

Dry chickpeas thoroughly before roasting to ensure crispiness. Add chickpeas just before serving to keep them crunchy. Fluff quinoa gently with a fork to keep grains separate. Dressing emulsifies best when olive oil is added slowly while whisking.

Nutrition

Keywords: quinoa bowl, Mediterranean, roasted chickpeas, healthy lunch, easy recipe, meal prep, vegetarian, gluten-free

Find it online: https://blingbite.com/fresh-mediterranean-quinoa-bowl-recipe-with-crispy-roasted-chickpeas-easy-healthy-lunch-idea/