Mediterranean Quinoa Bowl Recipe

Introduction

This Mediterranean Quinoa Bowl is a vibrant and wholesome meal packed with fresh vegetables, smoky chickpeas, and creamy avocado. It’s perfect for a healthy lunch or light dinner, offering a delightful balance of flavors and textures.

Ingredients

• 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
• Garlic yogurt sauce (see note)
• 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

Instructions

1. Step 1: Cook the quinoa according to package instructions or your preferred method, then set aside to cool slightly.
2. Step 2: Preheat the oven to 425°F and line a baking sheet with parchment paper to prepare for the chickpeas.
3. Step 3: Spread 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, then roast for 20 to 30 minutes until golden brown and crisp, stirring halfway through.
4. Step 4: Assemble the bowls by layering quinoa, smoky chickpeas, sliced cucumbers, halved cherry tomatoes, and diced avocado. Top with pickled red onions, fresh mint or parsley, and a pinch of Aleppo pepper.
5. Step 5: Drizzle garlic yogurt sauce over each bowl just before serving. Enjoy immediately.

Tips & Variations

• Use regular red onion pickled in vinegar if you don’t have pickled red onions on hand; it’s a great tangy substitute.
• For extra protein, add grilled chicken or feta cheese to the bowl.
• If you prefer less spice, reduce or omit the cayenne pepper in the chickpea seasoning.
• Swap the garlic yogurt sauce for tahini dressing for a different flavor profile.

Storage

Store any leftover components separately in airtight containers in the refrigerator for up to 3 days. The smoky chickpeas may lose some crispness but can be refreshed by reheating in the oven for a few minutes. Assemble bowls just before eating to keep ingredients fresh and vibrant.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned chickpeas for this recipe?

Yes, canned chickpeas work well as long as they are drained, rinsed, and patted dry before roasting to achieve that crispy texture.

What if I don’t have Aleppo pepper?

You can substitute Aleppo pepper with a mild chili powder or smoked paprika mixed with a pinch of cayenne for a similar warm, slightly spicy flavor.

Mediterranean Quinoa Bowl Recipe

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★★★★★

4.7 from 108 reviews

This Mediterranean Quinoa Bowl is a vibrant and wholesome dish featuring fluffy quinoa, roasted smoky chickpeas, fresh vegetables, and a flavorful garlic yogurt sauce. Perfect as a nutritious lunch or dinner, this recipe balances textures and flavors with creamy avocado, crisp cucumbers, juicy cherry tomatoes, tangy pickled red onions, and aromatic herbs, all finished with a drizzle of extra virgin olive oil and a hint of Aleppo pepper for a gentle spicy kick.

• Author: Isabella
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Category: Main Dish
• Method: Roasting
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Grains and Legumes

• 3 cups cooked quinoa (from 1 cup uncooked)
• 1½ cups cooked chickpeas (drained, rinsed, and patted dry)

Vegetables and Herbs

• 2 Persian cucumbers (thinly sliced)
• 1 cup cherry tomatoes (halved)
• 2 avocados (diced)
• Pickled red onions (quantity as desired for topping)
• Fresh mint and/or parsley leaves (for garnish)

Spices and Seasonings

• 1 teaspoon smoked paprika
• ½ teaspoon ground cumin
• ¼ teaspoon sea salt
• Pinch of cayenne pepper
• Pinches of Aleppo pepper (for garnish)

Other

• Extra-virgin olive oil (for drizzling and roasting)
• Garlic yogurt sauce (for drizzling, recipe or store-bought)

Instructions

1. Cook the quinoa: Rinse 1 cup of quinoa under cold water, then cook according to package instructions, typically by simmering in 2 cups of water until all water is absorbed and quinoa is fluffy. Set aside to cool slightly.
2. Prepare the smoky chickpeas: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper. Spread the drained and rinsed chickpeas onto the sheet. Drizzle with extra virgin olive oil and sprinkle smoked paprika, ground cumin, sea salt, and a pinch of cayenne pepper over them. Toss well to coat the chickpeas evenly.
3. Roast the chickpeas: Place the baking sheet in the preheated oven and roast for 20 to 30 minutes, stirring halfway through, until the chickpeas are golden brown and crisp. Remove from oven and allow to cool slightly.
4. Assemble the bowls: Divide the cooked quinoa into serving bowls. Top each with the roasted smoky chickpeas, thinly sliced Persian cucumbers, halved cherry tomatoes, and diced avocados.
5. Add garnishes and sauce: Add pickled red onions and sprinkle fresh mint and/or parsley leaves and Aleppo pepper over the bowls. Drizzle generously with garlic yogurt sauce and a little extra virgin olive oil. Serve immediately and enjoy.

Notes

• To make garlic yogurt sauce, combine plain Greek yogurt with minced garlic, lemon juice, salt, and a bit of olive oil; adjust seasoning to taste.
• Pickled red onions can be store-bought or homemade by soaking thinly sliced red onions in vinegar, sugar, and salt for at least an hour.
• For added protein, serve with grilled chicken or feta cheese.
• This dish is great for meal prep; store components separately and assemble just before eating to keep veggies fresh and toppings crispy.

Keywords: Mediterranean quinoa bowl, smoky chickpeas, healthy quinoa recipe, vegetarian lunch, garlic yogurt sauce, roasted chickpeas, fresh quinoa bowl, healthy Mediterranean diet