Name: Mediterranean Quinoa Bowl
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 3 cups cooked quinoa (from 1 cup uncooked); 1½ cups cooked chickpeas, drained and patted dry; 2 Persian cucumbers, thinly sliced; 1 cup cherry tomatoes, halved; 2 avocados, diced; Pickled red onions; Fresh mint and/or parsley leaves; Aleppo pepper, for garnish; Garlic yogurt sauce or tahini sauce (for vegan option); Extra-virgin olive oil, for drizzling; 1 tsp smoked paprika (for chickpeas); ½ tsp ground cumin (for chickpeas); ¼ tsp sea salt (for chickpeas); Pinch of cayenne pepper (for chickpeas)

Description

This Mediterranean quinoa bowl is a vibrant, wholesome meal featuring fluffy quinoa, smoky roasted chickpeas, fresh veggies, and a tangy garlic yogurt sauce. It’s refreshing, hearty, and perfect for both busy weeknights and healthy meal prep.

Ingredients

3 cups cooked quinoa (from 1 cup uncooked)
1½ cups cooked chickpeas, drained and patted dry
2 Persian cucumbers, thinly sliced
1 cup cherry tomatoes, halved
2 avocados, diced
Pickled red onions
Fresh mint and/or parsley leaves
Aleppo pepper, for garnish
Garlic yogurt sauce or tahini sauce (for vegan option)
Extra-virgin olive oil, for drizzling
1 tsp smoked paprika (for chickpeas)
½ tsp ground cumin (for chickpeas)
¼ tsp sea salt (for chickpeas)
Pinch of cayenne pepper (for chickpeas)

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Instructions

Rinse and cook 1 cup of quinoa with 1¾ cups water until fluffy (about 15 minutes). Let rest for 10 minutes, then fluff with a fork.
Preheat oven to 425°F (220°C). Spread chickpeas on a baking sheet, drizzle with olive oil, and toss with smoked paprika, cumin, salt, and cayenne. Roast for 20–30 minutes until crispy and golden.
Assemble bowls with a base of quinoa. Add roasted chickpeas, cucumbers, cherry tomatoes, and diced avocado.
Top with pickled red onions, sprinkle with Aleppo pepper, and garnish with fresh parsley and/or mint.
Drizzle with garlic yogurt sauce or tahini sauce before serving.

Notes

Swap quinoa with farro or brown rice for variety.
Use grilled halloumi, white beans, or roasted vegetables as protein options.
Tahini, tzatziki, or hummus can replace the yogurt sauce.
Add crumbled feta or kalamata olives for extra flavor.
Assemble bowls fresh with avocado and herbs just before serving for best texture.

Prep Time: 20 minutes
Cook Time: 20 minutes
Category: Main Dish
Method: Roasting
Cuisine: Mediterranean

Nutrition

Serving Size: 1 bowl
Calories: 410
Sugar: 4g
Sodium: 320mg
Fat: 20g
Saturated Fat: 3g
Unsaturated Fat: 15g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 10g
Protein: 13g
Cholesterol: 0mg