Introduction
The Mediterranean Quinoa Bowl from Love and Lemons is a vibrant, healthy dish bursting with flavors and nutrients. Perfect for a light lunch or dinner, this bowl combines the wholesome goodness of quinoa with roasted smoky chickpeas and fresh vegetables. Topped with a creamy garlic yogurt sauce, it brings together Mediterranean flavors that are both refreshing and satisfying.
Ingredients
Quinoa Bowl:
– 3 cups cooked quinoa (from 1 cup uncooked)
– 2 Persian cucumbers, thinly sliced
– 1 cup cherry tomatoes, halved
– 2 avocados, diced
– Pickled red onions
– Fresh mint and/or parsley leaves
– Aleppo pepper flakes
– Garlic Yogurt Sauce (see below)
Smoky Chickpeas:
– 1½ 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
Garlic Yogurt Sauce:
– ½ cup Greek yogurt
– 1 small garlic clove, grated
– 1 tablespoon extra-virgin olive oil
– 1 tablespoon fresh lemon juice
– ¼ teaspoon sea salt
Prep Time
25 minutes
Cook Time
30 minutes
Total Time
55 minutes
Yield
4 servings
Enjoy assembling your Mediterranean Quinoa Bowl, a delightful blend of textures and flavors perfect for any meal!
Detailed Directions and Instructions
Cook the Quinoa
Rinse 1 cup of uncooked quinoa under cold water. In a saucepan, combine the rinsed quinoa with 1¾ cups water. Bring to a boil, reduce heat, cover, and simmer for 15 minutes, or until the water is absorbed. Remove from heat and let it sit, covered, for 10 minutes. Fluff with a fork.
Prepare the Smoky Chickpeas
Preheat the oven to 425°F (218°C) and line a baking sheet with parchment paper. Place the chickpeas on the baking sheet. Drizzle with olive oil and sprinkle with smoked paprika, cumin, sea salt, and cayenne pepper. Toss to coat evenly. Spread the chickpeas in a single layer and roast for 20 to 30 minutes, or until golden brown and crisp.
Make the Garlic Yogurt Sauce
In a small bowl, combine Greek yogurt, grated garlic, olive oil, lemon juice, and sea salt. Stir until smooth.
Assemble the Quinoa Bowls
Divide the cooked quinoa among four bowls. Top each with roasted chickpeas, sliced cucumbers, halved cherry tomatoes, and diced avocado. Add pickled red onions and fresh mint and/or parsley leaves. Drizzle with the garlic yogurt sauce and sprinkle with Aleppo pepper flakes.
Notes
Vegan Substitute
To make this recipe vegan, substitute the garlic yogurt sauce with tahini sauce.
Meal Prep Storage
For meal prep, store assembled bowls (without avocado and fresh herbs) in the refrigerator for up to 4 days. Add avocado and herbs just before serving to maintain freshness.
Cook techniques
Rinsing Quinoa
Rinsing quinoa before cooking removes its natural coating, called saponin, which can taste bitter. This step ensures a cleaner flavor in your finished dish.
Cooking Quinoa
To cook quinoa, combine it with water in a saucepan, bring to a boil, then reduce the heat, cover, and simmer. Allow it to sit after cooking to absorb any remaining moisture, then fluff with a fork for a light texture.
Roasting Chickpeas
To achieve crispy roasted chickpeas, preheat the oven and ensure the chickpeas are well-dried before coating them in oil and spices. Spread them in a single layer on a baking sheet for even cooking.
Making Garlic Yogurt Sauce
Combine Greek yogurt with grated garlic, olive oil, lemon juice, and salt for a creamy sauce. Stirring until smooth integrates the flavors well and enhances the overall taste.
Assembling the Bowl
When assembling your bowl, layer the ingredients starting with the quinoa and then adding toppings. This method keeps the textures distinct and visually appealing.
FAQ
Can I use a different grain instead of quinoa?
Yes, you can substitute quinoa with other grains like farro, barley, or brown rice, keeping in mind that cooking times may vary.
How can I make this dish vegan?
To make this Mediterranean Quinoa Bowl vegan, you can replace the garlic yogurt sauce with a tahini sauce or an avocado dressing.
What can I add for extra protein?
You can add more protein by including tofu, tempeh, or nuts, such as almonds or walnuts, to the bowl.
How do I store leftovers?
Store assembled bowls in the refrigerator for up to 4 days, but keep avocados and fresh herbs separate until ready to serve to maintain freshness.
Can I prep this dish in advance?
Yes, you can prepare the components in advance and store them separately. Assemble the bowls just before serving for the best flavor and freshness.
Conclusion
The Mediterranean Quinoa Bowl is a vibrant and wholesome dish that beautifully combines flavors and textures. Packed with nutritious ingredients like quinoa, chickpeas, and fresh vegetables, it not only provides a satisfying meal but also a feast for the eyes. The smoky chickpeas add a delightful crunch, while the garlic yogurt sauce brings a creamy tang that ties everything together. Enjoy this dish as a healthy lunch or dinner option, perfect for meal prep or a gathering with friends.
Chickpea and Spinach Salad
Combine chickpeas with fresh spinach, diced red bell peppers, and a lemon-tahini dressing for a light and refreshing salad.
Roasted Vegetable Quinoa Bowl
Roast a variety of vegetables such as sweet potatoes, zucchini, and bell peppers, and mix them with quinoa for a colorful grain bowl.
Savory Lentil Tacos
Use seasoned lentils as a filling for tacos, topped with diced tomatoes, avocado, and a cilantro-lime sauce for a tasty twist.
Greek-Inspired Pasta Salad
Toss cooked pasta with cherry tomatoes, cucumbers, feta cheese, olives, and a simple olive oil and lemon dressing for a Mediterranean take on pasta.
Buddha Bowl with Tahini Dressing
Create a nourishing bowl with brown rice, roasted veggies, and a drizzle of tahini dressing, adding tofu or tempeh for extra protein.
