Vegetarian€€
Crispy Quinoa with Roasted Chickpeas, Feta and Refreshing Mediterranean Vegetables
Prepare a nutritious quinoa bowl with roasted chickpeas and feta, combining crispy textures, high-quality plant-based protein, and the freshness of Mediterranean herbs for the perfect fit meal.
Prep time
10 min
Cook time
25 min
Total time
35 min
Servings
2
Recipe
For the roasted chickpeas
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
240 gOil, olive, extra virgin
1 tbspSpices, pepper, red or cayenne
0.5 tspSpices, garlic powder
0.5 tspSalt, table, iodized
1 pinchFor the bowl and dressing
Quinoa, uncooked
120 gWater
250 mlCheese, feta, whole milk, crumbled
60 gCucumber, with peel, raw
0.5 pieceTomatoes, grape, raw
100 gSpinach, baby
1 handfulLemon juice, raw
1 tbspOil, olive, extra virgin
1 tbspParsley, fresh
1 tbspSpices, pepper, black
1 pinchPer servingTotal
Calories:617.9 kcal1235.7 kcal
Protein:22.2 g44.4 g
Carbohydrates:69.5 g139 g
Fiber:13.1 g26.2 g
Water:291.8 ml583.6 ml
Fat:28.5 g57 g
Micronutrients
Sugar:0.4 g0.8 g
Saturated fat:6.8 g13.6 g
Cholesterol:26.7 mg53.4 mg
Sodium:672.7 mg1345.4 mg
Potassium:742.4 mg1484.7 mg
Calcium:244.7 mg489.3 mg
Iron:5 mg10 mg
Magnesium:171.3 mg342.6 mg
Zinc:3.9 mg7.7 mg
Phosphorus:507.2 mg1014.3 mg
Vitamin C:27.5 mg54.9 mg
Vitamin A:95.8 µg191.5 µg
Vitamin D:0.1 µg0.2 µg
Vitamin B12:0.5 µg1 µg
Instructions
1
Preheat the oven to 200 °C. Drain the chickpeas, rinse them, and pat them dry with paper towels (this is key for crispiness).
2
In a baking dish, mix the chickpeas with oil, smoked paprika, garlic powder, and salt. Bake for 20–25 minutes until crispy. Shake the dish once during baking.
3
Rinse the quinoa thoroughly under running water. Pour water or stock over it in a pot, bring to a boil, then cover and cook over low heat for 12–15 minutes until the liquid is absorbed. Remove from heat and let it rest for 5 minutes, then fluff it with a fork.
4
In a small bowl, prepare the dressing by mixing lemon juice, olive oil, parsley, and pepper.
5
In a large bowl, create a bed of spinach, then add the cooked quinoa, sliced cucumbers, and tomatoes.
6
Top with the roasted chickpeas and crumbled feta cheese. Drizzle everything with the prepared dressing and serve.
Nutritional benefits
Thanks to the high fiber content from quinoa and chickpeas, this meal supports healthy digestion and provides a long-lasting feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.