Mediterranean Bowls
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
2 servings
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Calories
574 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Bowls
Description
Mediterranean Bowls assemble roasted chickpeas seasoned with basil, garlic powder, salt, and pepper alongside microwaved quinoa, fresh lettuce, grape tomatoes, peeled and chopped cucumbers, yellow bell pepper, and pitted kalamata olives. The chickpeas are prepared by drying and removing skins, tossing with olive oil and spices, then baking at 400°F for 30 minutes until crisp. Quinoa is cooked quickly in the microwave and cooled.
The bowl features contrasting textures, from crunchy chickpeas to juicy vegetables and creamy hummus placed at the center. The spices on the chickpeas complement the fresh-tasting produce, producing a dish with a blend of fresh, nutty, and savory flavors.
This bowl serves well as a filling lunch or dinner for two to four people, especially when paired with other small dishes or sides like pita bread or fruit salad.
Leftovers can be refrigerated up to four days; however, roasted chickpeas will soften over time. The bowl can be prepped ahead and stored covered for convenience.
Ingredients
For the roasted chickpeas:
- 1 teaspoon olive oil
- 1 can chickpeas drained, rinsed, and dried, skins discarded (see note 1)
- 1/4 teaspoon basil dried
- 1/4 teaspoon garlic powder
- salt freshly ground
- black pepper freshly ground
For the quinoa:
- ½ cup quinoa rinsed, uncooked
- 1 cup water
For the bowl:
- 2 cups lettuce torn or chopped into bite-sized pieces
- 1 cup grape tomatoes halved
- 2 cucumber peeled, halved lengthwise and chopped
- 1 yellow bell pepper stemmed, seeded, and chopped
- 1/2 cup kalamata olives pitted
- 1/2 cup hummus (see note 2)
Instructions
To roast the chickpeas:
- Move an oven rack to the middle position and preheat oven to 400 degrees. Line a baking sheet with foil or parchment paper for easy cleanup.
- In a small bowl, combine chickpeas with olive oil, basil, garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Spread in a single layer on the prepared baking sheet.
- Bake for 30 minutes, stirring the chickpeas and rotating the baking sheet halfway through. Remove from the oven and cool slightly.
To make the bowl:
- Meanwhile, combine quinoa and water in a small microwave-safe bowl. Cover; microwave for 4 minutes on high. Remove from microwave, stir, and heat again for 2 minutes longer. Stir and let stand 1 minute in the microwave.
- Layer greens in the bottom of a bowl or on a platter. Arrange the grape tomato halves, cucumbers, bell pepper, olives, chickpeas, and quinoa in sections around the bowl. Spoon the hummus in the middle of the bowl and serve.
Notes
- Remove chickpea skins by rubbing dried chickpeas with a towel for better texture.
- Homemade hummus made from dried chickpeas with lemon, garlic, tahini, and olive oil enhances flavor.
- This recipe yields one large bowl, enough for two main servings or three to four lighter servings.
- Store leftovers covered in the fridge up to four days; chickpeas soften after cooling.
- The bowl can be assembled in advance and refrigerated covered for convenience.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 574 kcal
% Daily Value*
| Serving | 1 bowl | |
| Calories | 574kcal | 29% |
| Carbohydrates | 79g | 26% |
| Protein | 25g | 50% |
| Fat | 21g | 32% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 9g | 45% |
| Sodium | 3736mg | 156% |
| Potassium | 1215mg | 26% |
| Fiber | 20g | 80% |
| Sugar | 5g | 10% |
| Vitamin A | 1352IU | 27% |
| Vitamin C | 123mg | 137% |
| Calcium | 184mg | 18% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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