Description
These Mediterranean quinoa bowls are perfect for meal prep, featuring fluffy quinoa, crispy roasted chickpeas, fresh vegetables, and a tangy lemon herb dressing. They stay delicious all week long and are packed with plant-based protein and fiber.
Ingredients
Scale
- 1 cup quinoa (rinsed well)
- 2 cups water or vegetable broth
- ½ teaspoon salt
- 1 can (15 oz) chickpeas (drained, rinsed, and patted very dry)
- 1 tablespoon olive oil
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon cumin
- Salt and pepper to taste
- 1 English cucumber (diced, salted, and drained)
- 1 pint cherry tomatoes (halved)
- ½ cup kalamata olives (halved)
- ½ cup diced red onion (soak in cold water for 10 minutes to mellow the bite)
- ¼ cup chopped fresh parsley
- ¼ cup crumbled feta cheese (optional)
- ¼ cup olive oil (good quality)
- 3 tablespoons fresh lemon juice (about one lemon)
- 1 tablespoon red wine vinegar
- 1 clove garlic (minced)
- 1 teaspoon dried oregano
- ½ teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Rinse 1 cup of quinoa in a fine-mesh colander under cold water for about 30 seconds. Add the rinsed quinoa, 2 cups of water (or broth), and ½ teaspoon salt to a medium saucepan. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes. Turn off heat and let sit covered for 5 more minutes. Fluff with a fork and set aside to cool slightly.
- While quinoa cooks, preheat oven to 400°F (200°C). Drain and rinse chickpeas, then spread on a clean kitchen towel and pat very dry. Toss dried chickpeas with 1 tablespoon olive oil, ½ teaspoon smoked paprika, ½ teaspoon garlic powder, ¼ teaspoon cumin, and a pinch of salt and pepper. Spread in a single layer on a parchment-lined baking sheet. Roast for 25-30 minutes, shaking the pan halfway through, until golden brown and crispy. Let cool completely on the baking sheet.
- Dice the cucumber and place in a small bowl. Sprinkle with about ¼ teaspoon of salt and let sit for 10 minutes. After 10 minutes, pat the cucumber dry with a paper towel. Halve the cherry tomatoes, slice the olives, dice the red onion (soak in cold water if desired), and chop the parsley.
- In a small jar or bowl, combine ¼ cup olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon red wine vinegar, 1 minced garlic clove, 1 teaspoon dried oregano, ½ teaspoon Dijon mustard, and a pinch of salt and pepper. Shake or whisk until well combined. Taste and adjust seasoning.
- Divide the cooked quinoa evenly among meal prep containers (about ¾ cup per bowl). Top with diced cucumber, cherry tomatoes, olives, red onion, and crumbled feta. Add the cooled roasted chickpeas on top. Drizzle about 2 tablespoons of dressing over each bowl, or keep dressing on the side. Garnish with fresh parsley.
Notes
For best results, store dressing separately and add just before eating to keep chickpeas crunchy. Salt cucumbers to prevent watery bowls. Let chickpeas cool completely before storing. Double the dressing for extra use throughout the week.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 420450
- Sugar: 8
- Sodium: 600
- Fat: 22
- Saturated Fat: 4
- Carbohydrates: 48
- Fiber: 10
- Protein: 14
Keywords: Mediterranean quinoa bowls, meal prep, healthy lunch, quinoa recipe, roasted chickpeas, lemon herb dressing, vegetarian, gluten-free