485 kcal 19g protein 40 min Low-CalorieHigh-ProteinQuickVegetarianMeal-Prep

Mediterranean Quinoa Grain Bowl with Crispy Chickpeas & Edamame

How to make a protein-rich Mediterranean grain bowl with quinoa, crispy chickpeas, and edamame in un

Mediterranean Quinoa Grain Bowl with Crispy Chickpeas & Edamame

A satisfying Mediterranean grain bowl featuring fluffy quinoa, crispy oven-roasted chickpeas, and protein-packed edamame with a bright lemon-tahini dressing

Ingredients

Serves 3

  • 150g quinoa
  • 400g canned chickpeas, drained
  • 150g frozen shelled edamame
  • 150g cherry tomatoes, halved
  • 100g cucumber, diced
  • 60g feta cheese, crumbled
  • 2 tbsp olive oil
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 2 tbsp fresh parsley, chopped
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • Salt and black pepper

Method

  1. Preheat oven to 200°C/400°F. Pat chickpeas completely dry with a clean kitchen towel - this is crucial for achieving maximum crispiness

  2. Toss chickpeas with 1 tbsp olive oil, smoked paprika, cumin, salt and pepper. Spread in a single layer on a baking sheet

  3. Roast chickpeas for 25-30 minutes, shaking the pan halfway through, until golden and crispy with a satisfying crackling sound when shaken

  4. While chickpeas roast, cook quinoa according to package directions using vegetable broth for added flavor. Fluff with a fork and let cool slightly

  5. Steam edamame according to package directions until tender but still bright green, about 4-5 minutes. Drain and refresh under cold water

  6. Whisk together tahini, remaining olive oil, lemon juice, and 2 tbsp water until smooth and pourable. The dressing should have a glossy, emulsified appearance

  7. Divide quinoa among bowls. Arrange roasted chickpeas, edamame, cherry tomatoes, and cucumber in sections over the grain

  8. Drizzle generously with tahini dressing and top with crumbled feta and fresh parsley. The contrast between warm chickpeas and cool feta creates textural intrigue

Nutrition (per serving)

Calories485 kcal
Protein19 g
Carbohydrates52 g
Fat22 g
Fiber11 g

Tags & Keywords

  • healthy mediterranean recipes
  • low calorie mediterranean dinner
  • mediterranean
  • mediterranean-diet
  • chickpeas
  • 40-minute weeknight dinner
  • low-calorie
  • low-calorie-recipes
  • high-protein
  • high-protein-recipes
  • quick-dinner
  • weeknight-dinner