Mediterranean Chickpea and Quinoa Bowl

A vibrant and nutritious Mediterranean-inspired bowl featuring chickpeas, quinoa, and a delicious mix of veggies, seasoned with fresh herbs and a zesty lemon dressing.

Mediterranean Chickpea and Quinoa Bowl

Nutrition Information Per Serving

350g
Calories
12g
Protein
53g
Carbs
14g
Fat
10g
Fiber

Mediterranean Chickpea and Quinoa Bowl

#healthy#quick#vegan#Mediterranean
Prep15 min
Cook15 min
Yields4 servings
Difficultyeasy

Ingredients

  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup parsley, chopped
  • 1/4 cup feta cheese, crumbled (optional)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste

Preparation

  • 1.

    Rinse the quinoa under cold water and then combine it with the vegetable broth in a medium saucepan.

  • 2.

    Bring the broth to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and fluffy.

  • 3.

    In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.

  • 4.

    In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the quinoa mixture and toss well to coat all ingredients.

  • 5.

    If using, sprinkle feta cheese on top before serving.

  • 6.

    Serve the bowls warm or at room temperature.

Complete Nutrition Information

Macronutrients

Fiber:10g
Sugar:3g
Added Sugar:0g
Saturated Fat:2g
Trans Fat:0g
Cholesterol:7mg
Sodium:400mg

Vitamins

Vitamin A:100mcg
Vitamin C:20mg
Vitamin D:0mcg
Vitamin E:1mg
Vitamin K:25mcg
Thiamin (B1):0.2mg
Riboflavin (B2):0.1mg
Niacin (B3):2mg
Vitamin B6:0.2mg
Folate:100mcg
Vitamin B12:0mcg

Minerals

Calcium:80mg
Iron:3mg
Magnesium:60mg
Phosphorus:180mg
Potassium:600mg
Zinc:1mg
Copper:0.3mg
Manganese:0.5mg
Selenium:5mcg

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