High Protein Mediterranean Chickpea Bowl
- Cook Time: 30 minutes
- Total Time: 30 minutes
- Diet: Vegetarian, Gluten-Free
Ingredients
Scale
- 1 cup uncooked quinoa (rinsed)
- 2 cups water or vegetable broth
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 2 English cucumbers, diced
- 1 pint cherry tomatoes, halved
- 1/2 small red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons hemp hearts (optional for extra protein)
Instructions
- In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the liquid is fully absorbed. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
- While the quinoa cooks, wash and chop your cucumbers, tomatoes, red onion, and parsley. If the red onion is too sharp for your taste, you can soak the slices in cold water for 5 minutes to mellow the flavor, then pat them dry.
- In a small bowl or a glass jar, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and black pepper. Stir vigorously until the dressing is well combined and slightly emulsified.
- In a large mixing bowl, combine the cooked quinoa, rinsed chickpeas, cucumbers, tomatoes, red onion, and olives. Pour the dressing over the mixture and toss gently to ensure everything is evenly coated.
- Fold in the crumbled feta cheese and fresh parsley. If you are using hemp hearts for an extra protein boost, sprinkle them over the top now. Give the bowl one final gentle toss before serving.