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Fresh Mediterranean Quinoa Bowl Recipe with Chickpeas and Easy Tahini Dressing

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A fresh, wholesome Mediterranean quinoa bowl featuring protein-packed chickpeas, crunchy vegetables, and a creamy, nutty tahini dressing. Perfect for quick, nourishing meals that are easy to prepare and full of flavor.

Ingredients

Scale
  • 1 cup (170g) uncooked quinoa, rinsed well
  • 1 can (15 oz/425g) cooked chickpeas, drained and rinsed (or about 1.5 cups cooked from dry)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced (seeds removed)
  • 1/2 red onion, finely chopped
  • 1/2 cup kalamata olives, pitted and sliced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup tahini
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced or pressed
  • 2–3 tablespoons water (to thin the dressing)
  • 1 tablespoon olive oil (extra virgin preferred)
  • Salt and pepper to taste
  • 1/4 cup crumbled feta cheese (optional)
  • 1/4 teaspoon smoked paprika or sumac
  • Fresh lemon wedges for serving

Instructions

  1. Rinse 1 cup (170g) of quinoa thoroughly under cold water to remove bitterness.
  2. Transfer quinoa to a medium saucepan with 2 cups (475ml) of water and a pinch of salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for about 15 minutes until water is absorbed.
  3. Remove from heat and let quinoa sit, covered, for 5 minutes to fluff up.
  4. While quinoa cooks, drain and rinse chickpeas. Dice cucumber, halve cherry tomatoes, finely chop red onion, slice kalamata olives, and roughly chop parsley. Toss together in a large bowl.
  5. In a small bowl, whisk together tahini, fresh lemon juice, minced garlic, and olive oil. Slowly add 2–3 tablespoons of water while whisking until dressing is smooth and pourable. Season with salt and pepper to taste.
  6. Fluff quinoa with a fork and add to the bowl with chickpeas and veggies.
  7. Pour tahini dressing over the mixture and toss gently until evenly coated.
  8. Sprinkle with crumbled feta cheese (if using) and a pinch of smoked paprika or sumac.
  9. Taste and adjust seasoning with extra salt, pepper, or lemon juice if needed.
  10. Serve slightly chilled or at room temperature with fresh lemon wedges on the side.

Notes

Rinse quinoa thoroughly to remove bitterness. Add water slowly to tahini dressing to achieve smooth consistency. For extra crunch and flavor, roast chickpeas with spices before adding. Avoid overmixing the bowl to keep veggies crisp and quinoa fluffy. Store dressing separately to prevent sogginess.

Nutrition

Keywords: Mediterranean quinoa bowl, chickpeas, tahini dressing, healthy bowl, vegetarian, vegan option, gluten-free, quick dinner, meal prep

Find it online: https://chrisfeasts.com/fresh-mediterranean-quinoa-bowl-recipe-with-chickpeas-and-easy-tahini-dressing/