Training

Trainers

Gyms & Centers

Nutrition

Health

Rehabilitation Exercises

Academy

Select Country

Select Language

Join

Main mealVegetarianBalancedMediterraneanVeganLegumesGrains & porridges€€

Nourishing Mediterranean Bowl with Crispy Chickpeas and Tahini Dressing

Name: Nourishing Mediterranean Bowl with Crispy Chickpeas and Tahini Dressing
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Ingredients: 240 g Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed; 1 tbsp Oil, olive, extra virgin; 0.5 tsp Spices, caraway seed; 0.5 tsp Spices, pepper, red or cayenne; 1 pinch Salt, table, iodized; Salt, table, iodized; 100 g Quinoa, uncooked; 0.5 large Cucumber, with peel, raw; 100 g Tomatoes, grape, raw; 0.5 medium Onions, red, raw; 1 handful Parsley, fresh; 50 g KALAMATA ORGANIC OLIVES, KALAMATA; 2 tbsp Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type); 1 tbsp Lemon juice, raw; 1 clove Garlic, raw; 2 tbsp Water

This Mediterranean chickpea bowl combines crispy roasted legumes, fresh vegetables and a creamy dressing. A perfectly balanced plant-based meal, rich in protein and fiber.

Prep time15 min

Cook time25 min

Total time40 min

Servings2

Recipe

For the crispy chickpeas

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed240 gOil, olive, extra virgin1 tbspSpices, caraway seed0.5 tspSpices, pepper, red or cayenne0.5 tspSalt, table, iodized1 pinchSalt, table, iodized

For the bowl

Quinoa, uncooked100 gCucumber, with peel, raw0.5 largeTomatoes, grape, raw100 gOnions, red, raw0.5 mediumParsley, fresh1 handfulKALAMATA ORGANIC OLIVES, KALAMATA50 g

For the tahini dressing

Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)2 tbspLemon juice, raw1 tbspGarlic, raw1 cloveWater2 tbsp

Baking sheetParchment paperSmall pot for quinoaBowl for the dressing

Per servingTotal

Calories:630.6 kcal1261.2 kcal

Protein:20 g40 g

Carbohydrates:73.1 g146.2 g

Fiber:16.9 g33.7 g

Water:282.7 ml565.3 ml

Fat:30.3 g60.5 g

Micronutrients

Sugar:3.7 g7.4 g

Saturated fat:3.6 g7.1 g

Cholesterol:0 mg0 mg

Sodium:665.1 mg1330.1 mg

Potassium:955.7 mg1911.4 mg

Calcium:182.8 mg365.5 mg

Iron:6.2 mg12.3 mg

Magnesium:177.4 mg354.8 mg

Zinc:3.7 mg7.3 mg

Phosphorus:507.9 mg1015.8 mg

Vitamin C:29.9 mg59.7 mg

Vitamin A:53.3 µg106.5 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Preheat the oven to 200 °C. On a baking sheet, toss the chickpeas with oil and spices, then bake for 20–25 minutes until crispy.
2Rinse the quinoa and cook it in a pot with double the amount of water for about 15 minutes, until it has absorbed the liquid. Remove from heat and fluff with a fork.
3While the chickpeas and quinoa are cooking, prepare the vegetables: chop the cucumbers, tomatoes, onion and parsley.
4In a small bowl, mix the tahini, lemon juice, garlic and salt. Slowly add water until you get a pourable dressing.
5Divide the quinoa between two large bowls, then top with the roasted chickpeas, fresh vegetables and olives.
6Drizzle generously with the tahini dressing and sprinkle with fresh parsley. Serve warm or at room temperature.

Nutritional benefits

Thanks to the high magnesium content in quinoa and the healthy fats in tahini, this meal supports nervous system function and muscle recovery.

Similar recipes

15 min

560 kcalMain meal

Hearty Lentil Stew with Carrots, Zucchini, and Crispy Tofu

Protein Quinoa Bowl with Black Beans, Corn, and Fresh Cilantro

Mediterranean Bulgur Salad with Roasted Eggplant, Tomatoes and Chickpeas

Refreshing Exotic Salad with Quinoa, Black Beans and Mango

Carrot Curry with Red Lentils and Coconut Milk

16g

51g

27g

Share your opinion

0,0

(0 comments)

Flavor

0,0

Prep time

0,0

Difficulty

0,0

Satisfaction

0,0

Your name

Rate and comment

Flavor

Prep time

Difficulty

Satisfaction

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.