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- 1 cup quinoa - 2 cups vegetable broth or water - 1 can (15 oz) chickpeas, rinsed and drained - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 bell pepper (any color), diced - ½ red onion, finely chopped - ¼ cup Kalamata olives, pitted and sliced - ¼ cup feta cheese, crumbled (optional) - 2 tablespoons olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste - Fresh parsley, for garnish Each serving has about: - Calories: 350 - Protein: 12g - Carbs: 45g - Fat: 15g - Fiber: 10g - Quinoa: This grain offers complete protein and fiber. It helps with digestion and keeps you full. - Chickpeas: They are high in protein and fiber. They can help lower cholesterol levels. - Cherry Tomatoes: These are full of vitamins A and C. They boost your immune system. - Cucumbers: They are low in calories and hydrate you. Perfect for fresh meals. - Olive Oil: This healthy fat helps with heart health. It can reduce inflammation. - Lemon Juice: It adds flavor and vitamin C. This can improve skin health. - Kalamata Olives: They are rich in healthy fats. They support brain health and reduce heart disease risk. Each ingredient brings unique flavors and health benefits to the bowl. Enjoy the mix of tastes while nourishing your body. First, rinse 1 cup of quinoa under cold water. This removes any bitter taste. Next, in a medium saucepan, add the rinsed quinoa and 2 cups of vegetable broth or water. Bring it to a boil over medium heat. Once boiling, reduce the heat to low. Cover the pot and simmer for 15 minutes. The quinoa will absorb all the liquid. After 15 minutes, remove the pot from heat. Let it sit, covered, for 5 more minutes. Finally, fluff the quinoa with a fork. In a large bowl, combine the cooked quinoa, 1 can of chickpeas (rinsed and drained), 1 cup of halved cherry tomatoes, 1 diced cucumber, 1 diced bell pepper, and ½ finely chopped red onion. Add ¼ cup of sliced Kalamata olives for a briny kick. Gently toss all the ingredients together. Make sure every piece is mixed well. This mix brings together great flavors and colors. For the dressing, whisk together 2 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 teaspoon of dried oregano, and a pinch of salt and pepper in a small bowl. Pour the dressing over the quinoa and veggie mix. Toss gently to coat everything evenly. If you like, top each bowl with ¼ cup of crumbled feta cheese. Finish with fresh parsley for a pop of color. Enjoy your meal! To cook quinoa well, start by rinsing it. This helps remove bitterness. Use a fine mesh strainer for this step. Then, combine one cup of quinoa with two cups of vegetable broth or water in a pot. Bring it to a boil over high heat. Once boiling, lower the heat and cover the pot. Let it simmer for 15 minutes. When done, all the liquid should be absorbed. Remove from heat and let it sit for five minutes. Fluff the quinoa gently with a fork. This makes it light and fluffy. To boost the flavor, add dried oregano to the dressing. It adds a nice herbal touch. Use fresh lemon juice for brightness. You can also mix in garlic powder or fresh minced garlic for extra depth. If you like heat, a pinch of red pepper flakes works well too. Lastly, don’t skip the olives and feta cheese, if using. They add wonderful briny notes to the dish. Make your bowl look appealing by layering ingredients. Start with a base of quinoa. Then, arrange chickpeas, tomatoes, cucumber, bell pepper, and onion on top. This makes each ingredient stand out. Drizzle the dressing over the top just before serving. For a pop of color, sprinkle fresh parsley as a garnish. You can also use colorful bowls to make the dish more inviting. Enjoy your beautiful Mediterranean Chickpea Quinoa Bowls! {{image_2}} You can change some ingredients to fit your taste. For a grain twist, try farro or barley instead of quinoa. If you want a different bean, use black beans or kidney beans. You can also switch cherry tomatoes for sun-dried tomatoes. For crunch, add radishes or carrots instead of cucumbers. Want more protein? You can add cooked chicken or shrimp. Grilled salmon also pairs well with this dish. If you stick to plant-based, try adding edamame or tofu. These swaps keep your meal filling and tasty. To change the flavor, use different herbs. Fresh basil or mint adds a refreshing taste. You can also experiment with spices like cumin or smoked paprika. If you enjoy heat, add diced jalapeños or red pepper flakes. A dash of balsamic vinegar can also give a nice twist. To keep your Mediterranean Chickpea Quinoa Bowls fresh, let them cool. Place them in an airtight container. Store them in the fridge. This helps keep the flavors intact for a longer time. You can also separate the dressing. This keeps everything crisp and tasty. When you want to eat leftovers, reheat the quinoa bowls gently. Use a microwave or a skillet. If using a microwave, heat for about 1-2 minutes. If using a skillet, warm them over medium heat. Add a splash of water to keep it moist. Stir often to avoid burning. These bowls last about 3-4 days in the fridge. If you store them properly, you can enjoy them for lunch or dinner during the week. Just remember, the longer they sit, the less fresh they taste. So, enjoy them soon for the best experience! Yes, you can make this recipe vegan. Just leave out the feta cheese. This dish still tastes great without it. You can add more olives or some avocado for creaminess. Another option is to use a plant-based cheese. Cooking quinoa is easy. First, rinse the quinoa well under cold water. This helps remove bitter flavors. Use a ratio of one cup quinoa to two cups vegetable broth or water. Bring the liquid to a boil, then lower the heat. Cover and let it simmer for 15 minutes. When the liquid is gone, remove it from heat. Let it sit for five minutes, then fluff it with a fork. You can serve this dish with many sides. A fresh green salad pairs nicely. You might also enjoy pita bread or hummus. Grilled vegetables or roasted chickpeas add extra flavor. For a heartier meal, serve with grilled chicken or fish. In this post, I shared the key ingredients and their health benefits. You learned how to prepare quinoa and mix flavors for a delicious meal. Remember to use my tips for cooking and presentation. Explore variations to keep your meals fresh. Lastly, follow the storage advice to keep your food safe. Enjoy your cooking journey!

Mediterranean Chickpea Quinoa Bowls

Discover the deliciousness of Mediterranean Chickpea Quinoa Bowls! This vibrant, healthy dish is packed with protein, fresh veggies, and zesty flavors that will delight your taste buds. Easy to prepare and perfect for meal prep, these bowls are not only nutritious but also visually stunning. Click through to explore the full recipe and elevate your cooking game with this tasty, wholesome option! Enjoy every bite!
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Ingredients
  

1 cup quinoa

2 cups vegetable broth or water

1 can (15 oz) chickpeas, rinsed and drained

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper (any color), diced

½ red onion, finely chopped

¼ cup Kalamata olives, pitted and sliced

¼ cup feta cheese, crumbled (optional)

2 tablespoons olive oil

2 tablespoons lemon juice

1 teaspoon dried oregano

Salt and pepper to taste

Fresh parsley, for garnish

Instructions
 

Rinse the quinoa under cold water in a fine mesh strainer.

    In a medium saucepan, combine the quinoa and vegetable broth (or water). Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes or until all the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.

      In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, and olives.

        In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper. Pour the dressing over the quinoa and veggie mixture and toss gently to combine.

          Serve the bowls topped with crumbled feta cheese, if using, and garnish with fresh parsley. Enjoy!

            Prep Time: 15 min | Total Time: 40 min | Servings: 4