Print

Fresh Mediterranean Quinoa Bowl with Chickpeas and Tahini

fresh mediterranean quinoa bowl - featured image
Print Recipe

A quick, fresh, and satisfying Mediterranean quinoa bowl featuring chickpeas, crisp veggies, and a creamy tahini dressing. Perfect for a healthy meal prep or a wholesome dinner.

Ingredients

Scale
  • 1 cup (170g) uncooked quinoa, rinsed
  • 1 can (15 oz / 425g) chickpeas, drained and rinsed
  • 1 medium cucumber, diced
  • 1 cup (150g) cherry tomatoes, halved
  • 1/3 cup (50g) Kalamata olives, pitted and sliced
  • 1 small red onion, finely chopped (optional)
  • 1/4 cup fresh parsley, chopped
  • 3 tablespoons tahini
  • Juice of 1 large lemon (about 3 tablespoons)
  • 1 clove garlic, minced
  • 2 tablespoons extra virgin olive oil
  • 2–3 tablespoons water
  • Salt and pepper to taste
  • 1/2 teaspoon ground cumin (optional)

Instructions

  1. Rinse and cook the quinoa: Place 1 cup of rinsed quinoa in a medium saucepan. Add 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until all water is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.
  2. Prepare the tahini dressing: In a small bowl, whisk together 3 tablespoons tahini, juice of 1 lemon, 1 minced garlic clove, 2 tablespoons extra virgin olive oil, and 2-3 tablespoons water until smooth and creamy. Add salt, pepper, and 1/2 teaspoon ground cumin if using. Adjust water to get a pourable consistency. Taste and adjust lemon or salt as needed.
  3. Chop the fresh ingredients: Dice 1 medium cucumber, halve 1 cup cherry tomatoes, slice 1/3 cup Kalamata olives, finely chop 1 small red onion (optional), and 1/4 cup fresh parsley.
  4. Combine the bowl: In a large mixing bowl, add the cooked quinoa, chickpeas, and chopped veggies and herbs. Pour the tahini dressing over the top.
  5. Toss and serve: Gently toss everything together until well coated. Taste and adjust seasoning with salt, pepper, or a squeeze more lemon if needed. Serve immediately or chill for 30 minutes to let flavors meld.

Notes

Rinse quinoa thoroughly to remove bitterness. Whisk tahini with lemon juice and olive oil before adding water to prevent clumps. Toast chickpeas with smoked paprika for added texture and flavor. Adjust tahini dressing consistency with water or lemon juice as needed. Serve chilled or at room temperature. Store in airtight container up to 3 days; add fresh veggies before serving if preferred.

Nutrition

Keywords: quinoa bowl, Mediterranean, chickpeas, tahini, healthy meal, vegan, gluten-free, easy recipe, meal prep

Find it online: https://tastypierecipes.com/fresh-mediterranean-quinoa-bowl-recipe-with-chickpeas-and-tahini-easy-healthy-meal-ideas/