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
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
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Preheat oven to 200°C/400°F. Pat chickpeas completely dry with a clean kitchen towel - this is crucial for achieving maximum crispiness
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Toss chickpeas with 1 tbsp olive oil, smoked paprika, cumin, salt and pepper. Spread in a single layer on a baking sheet
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Roast chickpeas for 25-30 minutes, shaking the pan halfway through, until golden and crispy with a satisfying crackling sound when shaken
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While chickpeas roast, cook quinoa according to package directions using vegetable broth for added flavor. Fluff with a fork and let cool slightly
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Steam edamame according to package directions until tender but still bright green, about 4-5 minutes. Drain and refresh under cold water
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Whisk together tahini, remaining olive oil, lemon juice, and 2 tbsp water until smooth and pourable. The dressing should have a glossy, emulsified appearance
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Divide quinoa among bowls. Arrange roasted chickpeas, edamame, cherry tomatoes, and cucumber in sections over the grain
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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)
| Calories | 485 kcal |
|---|---|
| Protein | 19 g |
| Carbohydrates | 52 g |
| Fat | 22 g |
| Fiber | 11 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