Spicy Chickpea Quinoa Bowls: These spicy chickpea quinoa bowls are loaded with protein, delicious, and can be made in just 20 minutes! For even more flavor, drizzle my lemony tahini dressing over the top.
Flavor is the only word that can adequately describe these chickpeas. Although this recipe has been on my website for almost a decade, I wanted to introduce some brand-new images and demonstrate how simple it is to meal prep.
This is one of my all-time favorite recipes and is ideal for weekly lunches because it can be prepared in just 20 minutes and is also a great healthy option!
The flavor of these chickpeas—sautéed onion and garlic, tomatoes, cumin, and red pepper flakes simmered together, topped with fresh cilantro—cannot be overstated. The next day, leftovers are even better!
Why You’ll Love this Recipe
1.packed with plant-based protein and fiber for healthy meal preparation!
2. In just 20 minutes, it’s assembled and ready to use.
3. Vegan, dairy-free, and gluten-free are all ingredients in this recipe.
4. My lemony tahini dressing, drizzled on top, enhances the flavor and pairs perfectly.
Ingredients You’ll Need
1.chickpeas: I used canned chickpeas, also known as garbanzo beans, which are high in protein. Drain and rinse the chickpeas before using them.
2. tomatoes: you’ll need a can of diced tomatoes with their juices, but you can also use tomatoes that have been fire-roasted for even more flavor.
3. tomato paste, which is used to enhance the rich tomato flavor and thicken the chickpea mixture. 4. Onion: A medium white, yellow, or even red onion will provide a great deal of flavor.
5. garlic: either freshly chopped garlic or minced garlic from a jar can be used. Garlic powder is not something I would recommend, but if that is all you have, you can use about a half teaspoon.
6.Cumin: The flavor of cumin on chickpeas is incredible and makes the meal so enjoyable.
7. salt –Salt combines all of these flavors.
8. cilantro – In addition to providing a bright splash of color and a refreshing flavor, cilantro can be substituted for fresh baby spinach, parsley, or basil.
9. Quinoa: I used tri-color quinoa, but you can use any kind. In these bowls, you can also use white rice, brown rice, or even cauliflower rice.
10. vegetable broth: To really enhance the flavor of my quinoa, I prefer to cook it in low-sodium vegetable broth (or chicken broth), but water also works well.
11. dressing with tahini— see the recipe below! This is completely optional because the dressing was not included in my original recipe; however, I just think it tastes so good.
How to Make Spicy Chickpea Quinoa Bowls
- Produce the quinoa. You can cook quinoa on the stovetop or in your Instant Pot (see my instructions below), and I like to cook it in vegetable broth for extra flavor. To prepare this dish on the stovetop, first rinse and soak the quinoa in warm water for approximately ten minutes. In a small saucepan, bring 2 cups of vegetable broth (or water) to a boil. Drain the quinoa and add it to the boiling broth. Cover and cook for approximately 15 to 20 minutes at a simmer. After quinoa has sat for about five minutes, remove from heat and fluff with a fork.
- Prepare the hot chickpeas. You can prepare the chickpeas while the quinoa is cooking! Olive oil should be drizzled into a large skillet and the onion and garlic should be sautéed for three minutes until fragrant. Well combine the chickpeas, tomatoes (including their juices), tomato paste, cumin, and salt. Mix in the chopped cilantro after 10 minutes of simmering, covered, with occasional stirring.
- Make the dressing with tahini. Despite the fact that my original recipe did not include this dressing, I just had to share because I think it tastes so good! Simply combine all of the ingredients in a blender, or whisk them together, and blend until smooth to make the dressing. You can increase the amount of water by one tablespoon at a time until the desired consistency is reached.
- Put the bowls together. Put about 1/2 cup of the chickpea mixture and about 1/2 cup of the quinoa in a bowl. Drizzle with tahini sauce if you like before serving. Cucumbers, additional cilantro, leafy greens, and lemon slices are other options.
This Lemony Tahini Dressing is a winner
Although drizzling this lemony tahini dressing over the spicy chickpeas is completely optional, it enhances the flavor of the dish and brings out the flavors of the other ingredients. You’ll need these things:
1: tahini
2. Juice of lemon
3. oil of olives
4. cloves
5. mustard mustard
6. maple syrup
7. cracked black pepper and salt
8. water
How to Make Tahini Dressing
In less than five minutes, you can make this dressing! The dressing really emulsifies when the ingredients are blended together with a blender or NutriBullet, but you could also just whisk everything together or shake it all in a mason jar if you prefer. The dressing can then be conveniently stored in an airtight container in the refrigerator until needed. This tahini dressing will keep for about a week in the refrigerator, but it tastes best when it is fresh.
How to Serve Spicy Chickpea Quinoa Bowls
over lettuce and drizzled with a lemony tahini dressing for a protein-packed power bowl.
2. topped with a fried egg for breakfast.
3. served with your favorite meal as a side. Feel free to add more vegetables!
4. Chicken, shrimp, or salmon are all good sources of protein.
5. Serve this dish over rice, cauliflower rice, or another grain instead of quinoa.
Preparing and Keeping
To Make Ahead: Prepare the quinoa ahead of time and store it in an airtight container in the refrigerator until ready to serve. The tahini dressing can also be prepared ahead of time and stored in the refrigerator.
To Store: The quinoa can be kept in the refrigerator for about a week and the spicy chickpeas can be kept in a sealed, airtight container for four to five days. This is a great recipe for meal preparation!
How to Prepare Instant Pot Quinoa
Since I discovered how simple it is to prepare quinoa and rice I’ll never, ever make it any other way, right in the Instant Pot. Add 1 cup of quinoa to 1 1/2 cups of water or vegetable broth in the Instant Pot and close the lid, making sure the valve is on sealing (not venting). Allow the quinoa to cook on the pressure cook setting for three minutes. When the timer is up, fluff with a fork and enjoy after allowing the pressure to naturally release for approximately ten minutes.
More Delicious Recipes Using Chickpeas
1.Salad of tomatoes, cucumber, and chickpeas
2. Salad of Arugula and Honey-Roasted Chickpeas
3. Moroccan Salmon with Chickpeas, Carrots, and
4. Tahini-Drizzled Kale and Roasted Chickpea Salad
5. Tuna and lemony chickpea salad
I hope you all enjoy these Spicy Chickpea Quinoa Bowls. If you love them as much as we do, please leave a comment below and use the hashtag #eatyourselfskinny on Instagram to tag me! I adore seeing all of your mouthwatering recreations!
Ingredients
1 cup of raw quinoa 1.5 cups water or vegetable broth
2. One teaspoon of olive oil
3 minced garlic cloves
4. One chopped onion 5.2 (15 oz) cans of rinsed and drained chickpeas
6.1 can of diced tomatoes, 15 ounces 7.1% tomato paste in a tablespoon
8.1 grams of cumin
9.1/2 teaspoon red pepper flakes; if you like a lot of heat, add more!
10.5 milligrams of salt
11 teaspoon of black pepper
12.2 tablespoons fresh cilantro chopped
FOR THE LEMONY TAHINI DRESSING:
Tahini, 1/4 cup
2. Two teaspoons of lemon juice
3. Olive oil, one tablespoon
4. One garlic clove
5. Two tablespoons of maple syrup
6. Dijon mustard, one teaspoon
7. 1/4 teaspoon each of cracked black pepper and salt
8. About three tablespoons of water, or more, depending on how thick it is.
Instructions
- Rinse the quinoa and soak it in warm water for about ten minutes before using it. In a small saucepan, bring 2 cups of vegetable broth to a boil. Drain the quinoa and add it to the boiling broth. Cover and cook for approximately 15 to 20 minutes at a simmer. Quinoa should sit for five minutes after being turned off the heat. Fluff with a fork and set aside.
- Olive oil should be drizzled into a large skillet and the onion and garlic should be sautéed for three minutes, or until fragrant. Stir in the chickpeas, tomatoes, and remaining ingredients (with the exception of the cilantro) to combine.
- Cover the pan and simmer, stirring occasionally, for approximately ten minutes. Blend all of the ingredients together in a blender (or whisk them together) until smooth to make the dressing. You can increase the amount of water by one tablespoon at a time until the desired consistency is reached.
- Pour about 1/2 cup of the chickpea mixture and about 1/2 cup of the quinoa into a bowl. Drizzle the bowls with tahini sauce if you like. Cucumbers, additional cilantro, leafy greens, and lemon slices are other options.
Nutrition
Serving size: one sixth of the recipe; calories: 426 kcal; carbohydrates: 67.8 g; protein: 14.9 g; fat: 11.3 g; saturated fat: 1.3 g; sodium: 864 milligrams; fiber: 12.8 g; sugar: 6.5 g
Since nutrition information is calculated automatically, it should only be used as an estimate.
