The Best Vibrant & Healthy Mediterranean Quinoa Bowl
A healthy and vibrant Mediterranean quinoa bowl, perfect for a customizable vegetarian meal. The bowl is built on a base of fluffy cooked quinoa and topped with a variety of fresh and cooked ingredients, including smoky, crispy roasted chickpeas, fresh cucumber, cherry tomatoes, and creamy avocado. The dish is brought together with tangy quick-pickled red onions, fresh herbs, and a creamy homemade garlic yogurt sauce.
Ingredients
- For the Smoky Chickpeas:
- 1 ½ cups cooked chickpeas, drained, rinsed, and patted dry
- Extra-virgin olive oil, for drizzling
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- ¼ teaspoon sea salt
- Pinch of cayenne pepper
- For the Bowl:
- 3 cups cooked quinoa
- 2 Persian cucumbers, thinly sliced
- 1 cup cherry tomatoes, halved
- 2 avocados, diced
- Fresh mint and/or parsley leaves
- Aleppo pepper or red pepper flakes
- For the Garlic Yogurt Sauce (inferred):
- 1 cup plain Greek yogurt
- 1 clove garlic, grated
- 1 tablespoon lemon juice
- Salt and pepper to taste
- For the Pickled Red Onions (inferred):
- 1 red onion, thinly sliced
- 1/2 cup apple cider vinegar
- 1 tablespoon sugar
- 1/2 teaspoon salt
Instructions
- Note: Recipes for the Pickled Red Onions and Garlic Yogurt Sauce were not provided and have been inferred.
- Prepare the Toppings: Make the pickled red onions by combining sliced onion, vinegar, sugar, and salt in a jar; shake and let sit for at least 30 minutes. Make the garlic yogurt sauce by whisking together the yogurt, grated garlic, lemon juice, salt, and pepper.
- Roast the Chickpeas: Preheat the oven to 425°F. On a parchment-lined baking sheet, toss the chickpeas with a drizzle of olive oil, the smoked paprika, cumin, salt, and cayenne. Roast for 20 to 30 minutes, until golden brown and crisp.
- Cook the Quinoa: Cook 1 cup of uncooked quinoa according to package directions to yield 3 cups.
- Assemble the Bowls: Divide the cooked quinoa among bowls. Top with the smoky roasted chickpeas, sliced cucumbers, halved tomatoes, and diced avocado.
- Garnish with the pickled red onions, fresh mint or parsley, and a pinch of Aleppo pepper.
- Drizzle generously with the garlic yogurt sauce and serve.
Notes
- This is a highly customizable ‘Buddha bowl’ style meal. Feel free to substitute your favorite grains, greens, and vegetables.
- This recipe is excellent for meal prep. You can prepare the quinoa, roasted chickpeas, pickled onions, and yogurt sauce ahead of time for quick assembly.
- To make this recipe vegan, simply substitute the garlic yogurt sauce with a tahini-based dressing.
Find it online: https://www.eatswithsoul.com/healthy-mediterranean-quinoa-bowl/