Zesty Mediterranean Chickpea and Quinoa Bowl with Lemon-Tahini Drizzle

Name: Zesty Mediterranean Chickpea and Quinoa Bowl with Lemon-Tahini Drizzle
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 cup quinoa (rinsed); 1 can chickpeas (drained and rinsed); 1 cup cherry tomatoes (halved); 1 cucumber (diced); 1/2 cup red onion (finely chopped); 1/4 cup fresh parsley (chopped); 1/4 cup feta cheese (crumbled); 1/4 cup tahini; 1/4 cup lemon juice (freshly squeezed); 2 tablespoons olive oil; 1 clove garlic (minced); 1-2 tablespoons water (as needed to thin); 1/2 teaspoon salt; 1/4 teaspoon black pepper (freshly ground)

VegetarianMediterraneanLunchQuickEasyHealthy

⏱️ 15m PREP

🔥 20m COOK

👥 4 SERVINGS

⚡ 450 CAL/SERV

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Overview

A vibrant and hearty bowl packed with Mediterranean flavors, featuring protein-rich chickpeas and quinoa, brought together with a tangy lemon-tahini drizzle.

Macronutrients per serving

grams

Protein

18.0g 19%

Fat

20.0g 22%

Carbs

55.0g 59%

Rich in nutrients

☀️ Vitamin C

30% DV

Supports immune function

🔺 Iron

20% DV

Important for blood production

🔺 Calcium

15% DV

Essential for bone health

💧 Omega-3

5% DV

Beneficial for heart health

🌾 Fiber

12g

Promotes digestive health

Ingredients

Main Ingredients

1 cup quinoa rinsed
1 can chickpeas drained and rinsed
1 cup cherry tomatoes halved
1 cucumber diced
1/2 cup red onion finely chopped
1/4 cup fresh parsley chopped
1/4 cup feta cheese crumbled

Lemon-Tahini Drizzle

1/4 cup tahini
1/4 cup lemon juice freshly squeezed
2 tablespoons olive oil
1 clove garlic minced
1-2 tablespoons water as needed to thin
1/2 teaspoon salt
1/4 teaspoon black pepper freshly ground

Instructions

1 In a medium pot, bring 2 cups of water to a boil. Add the rinsed quinoa, cover, and reduce the heat to low. Cook for about 15 minutes or until all the water is absorbed and the quinoa is fluffy. Set aside to cool.
2 In a large bowl, combine the drained chickpeas, halved cherry tomatoes, diced cucumber, finely chopped red onion, and chopped fresh parsley.
3 Once the quinoa has cooled, add it to the bowl with the vegetables and chickpeas. Toss gently to mix.
4 In a small bowl, whisk together the tahini, freshly squeezed lemon juice, olive oil, minced garlic, salt, and black pepper. Add water a tablespoon at a time until the desired consistency is reached for drizzling.
5 Pour the lemon-tahini drizzle over the quinoa and chickpea mixture. Toss gently to coat everything evenly.
6 Serve the quinoa bowl in individual bowls, topped with crumbled feta cheese.
7 Garnish with additional parsley and a wedge of lemon, if desired. Enjoy!