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Main mealVegetarianBalancedMediterraneanLegumesGrains & porridges€€

Crispy Quinoa with Roasted Chickpeas, Feta and Refreshing Mediterranean Vegetables

Name: Crispy Quinoa with Roasted Chickpeas, Feta and Refreshing Mediterranean Vegetables
Prep time: 10 min
Cook time: 25 min
Total time: 35 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, pepper, red or cayenne; 0.5 tsp Spices, garlic powder; 1 pinch Salt, table, iodized; 120 g Quinoa, uncooked; 250 ml Water; 60 g Cheese, feta, whole milk, crumbled; 0.5 large Cucumber, with peel, raw; 100 g Tomatoes, grape, raw; 1 handful Spinach, baby; 1 tbsp Lemon juice, raw; 1 tbsp Oil, olive, extra virgin; 1 tbsp Parsley, fresh; 1 pinch Spices, pepper, black

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 time10 min

Cook time25 min

Total time35 min

Servings2

Recipe

For the roasted chickpeas

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed240 gOil, olive, extra virgin1 tbspSpices, pepper, red or cayenne0.5 tspSpices, garlic powder0.5 tspSalt, table, iodized1 pinch

For the bowl and dressing

Quinoa, uncooked120 gWater250 mlCheese, feta, whole milk, crumbled60 gCucumber, with peel, raw0.5 largeTomatoes, grape, raw100 gSpinach, baby1 handfulLemon juice, raw1 tbspOil, olive, extra virgin1 tbspParsley, fresh1 tbspSpices, pepper, black1 pinch

Baking dish,Pot with lid,Large serving bowl,Paper towels

Per servingTotal

Calories:635.5 kcal1270.9 kcal

Protein:23.2 g46.3 g

Carbohydrates:73.4 g146.8 g

Fiber:13.8 g27.5 g

Water:396.3 ml792.6 ml

Fat:28.7 g57.3 g

Micronutrients

Sugar:2.1 g4.2 g

Saturated fat:6.8 g13.6 g

Cholesterol:26.7 mg53.4 mg

Sodium:685.9 mg1371.7 mg

Potassium:947.1 mg1894.2 mg

Calcium:267.4 mg534.7 mg

Iron:5.4 mg10.8 mg

Magnesium:193.6 mg387.1 mg

Zinc:4.1 mg8.2 mg

Phosphorus:535 mg1070 mg

Vitamin C:32.9 mg65.8 mg

Vitamin A:129.1 µg258.1 µg

Vitamin D:0.1 µg0.2 µg

Vitamin B12:0.5 µg1 µg

Instructions

1Preheat the oven to 200 °C. Drain the chickpeas, rinse them, and pat them dry with paper towels (this is key for crispiness).
2In 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.
3Rinse 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.
4In a small bowl, prepare the dressing by mixing lemon juice, olive oil, parsley, and pepper.
5In a large bowl, create a bed of spinach, then add the cooked quinoa, sliced cucumbers, and tomatoes.
6Top 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.