Description
A vibrant, one-bowl meal packed with protein and fiber that is perfect for weeknight dinners or meal prep. This healthy quinoa bowl features fresh veggies, chickpeas, and a creamy lemon tahini dressing.
Ingredients
Scale
- 1 cup dry white quinoa (185g)
- 2 cups vegetable broth or water (480ml)
- 1 tablespoon olive oil
- 1 can (15oz / 425g) chickpeas, rinsed and drained
- 1 medium English cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 medium red onion, finely diced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup feta cheese, crumbled
- 3 tablespoons fresh lemon juice
- 2 tablespoons tahini
- 1 teaspoon maple syrup
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- 2–3 tablespoons warm water
- Salt and black pepper to taste
Instructions
- Rinse the quinoa thoroughly in a fine-mesh sieve under cold water to remove saponin.
- In a medium saucepan, heat olive oil over medium heat. Add quinoa and toast for 1-2 minutes until nutty aroma is released.
- Pour in vegetable broth, bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
- While quinoa cooks, prep vegetables: dice cucumber, halve tomatoes, and dice red onion. Soak onion in cold water for 10 minutes if desired to reduce bite.
- Optional: Toss chickpeas with spices and roast at 400°F (200°C) for 20-25 minutes for crispiness, or use straight from the can.
- In a small bowl, whisk together lemon juice, tahini, maple syrup, garlic, and oregano. Slowly whisk in warm water until the dressing is smooth and pourable. Season with salt and pepper.
- Divide quinoa among four bowls. Top with cucumber, tomatoes, onion, chickpeas, and olives.
- Crumble feta cheese over the top and drizzle generously with lemon tahini dressing.
- Serve immediately or store in the refrigerator for meal prep.
Notes
Rinsing the quinoa is crucial to remove the bitter saponin coating. Toasting the quinoa in oil before boiling adds a nutty flavor. Let the quinoa rest covered for 5 minutes after cooking to ensure it is fluffy. Store dressing separately from the veggies if meal prepping to prevent sogginess. This recipe is naturally gluten-free.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 8
- Sodium: 600
- Fat: 16
- Saturated Fat: 5
- Carbohydrates: 55
- Fiber: 10
- Protein: 18
Keywords: quinoa bowl, healthy dinner, meal prep, Mediterranean diet, vegetarian, gluten-free, chickpea recipe, feta cheese, tahini dressing