Healthy Mediterranean Chickpea & Quinoa Bowl Recipe - Quick 20 Minute Meal
Healthy Mediterranean Chickpea & Quinoa Bowl Recipe – Quick 20 Minute Meal
Enjoy a fresh, protein-packed bowl with quinoa, chickpeas, lemon, and herbs. Ready in just 20 minutes, this recipe is perfect for a healthy lunch or light dinner.
Ingredients (2 servings)
- 1 cup cooked quinoa
- 1 can (400 g) chickpeas, drained & rinsed
- 1 small cucumber, diced
- 1 medium tomato, diced
- 1 small red onion, finely chopped
- 1 handful fresh parsley, chopped
- 2 tbsp extra-virgin olive oil
- Juice of 1 lemon
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- Salt & black pepper to taste
- Optional: a few olives or feta for garnish
Instructions
- Cook the base: Prepare quinoa according to package directions. Let it cool slightly.
- Season the chickpeas: Toss chickpeas with olive oil, cumin, smoked paprika, salt, and pepper. For extra flavor, pan-roast for 5–7 minutes until golden.
- Mix the salad: Combine cucumber, tomato, red onion, and parsley. Drizzle with lemon juice and olive oil.
- Assemble: Divide quinoa into two bowls, top with seasoned chickpeas, then spoon over the fresh salad. Garnish with olives or feta if desired.
Why It’s Healthy
Quinoa provides complete protein and fiber. Chickpeas keep you full with plant-based protein. Olive oil supports heart health, while fresh veggies & herbs add antioxidants and vitamins.
Tips & Variations
- Add baby spinach or arugula for extra greens.
- Swap spices: try za’atar, chili flakes, or curry powder.
- For a creamier finish, mix 1 tbsp tahini into the lemon juice before dressing.
- Meal prep: store components separately and assemble before serving.
