Mediterranean Quinoa Hummus Bowls Food
MEDITERRANEAN QUINOA HUMMUS BOWLS
These Mediterranean quinoa bowls combine quinoa, roasted eggplant, crispy chickpeas, and hummus for a healthy and satisfying vegan meal. High protein, flavorful & great for meal prep too!
Provided by Alyssa
Categories Main Course Salad Side Dish
Time 35m
Number Of Ingredients 11
Steps:
- Begin with the eggplant: preheat the oven to 425ºF. Slice eggplant into 1/2" rounds, then slice those rounds in half. Place on a baking sheet and spray with cooking spray. Season with salt and pepper on both sides. Bake for 25 - 30 minutes, flipping halfway through, until golden brown and crispy on the outside.
- Prepare four bowls. Add to each: 1/2 cup chickpeas, 1/4 cup tomatoes, 1/2 cup quinoa, 1 cup greens, 1/4 cup hummus, 2 tablespoons olives. Drizzle with tahini sauce and garnish with fresh herbs.
- Serve immediately and enjoy!
Nutrition Facts : ServingSize 1 bowl, Calories 412 kcal, Carbohydrate 61 g, Protein 18 g, Fat 13 g, SaturatedFat 2 g, Sodium 520 mg, Fiber 17 g, Sugar 10 g
MEDITERRANEAN BOWLS
Colorful, light, fresh, and flavorful, this mediterranean bowl is what summer lunch dreams are made of.
Provided by Steph
Categories Lunch Main Course
Yield 4 bowls
Number Of Ingredients 10
Steps:
- Cook quinoa according to package directions.
- In four separate bowls, even distribute quinoa, cucumbers, chickpeas, hummus, olives, red onion and feta cheese.
- Drizzle olive oil and balsamic vinegar over the top and sprinkle with chopped parsley (optional).
Nutrition Facts : Servingsize 4 serving, Calories 294 kcal, Fat 13 g, SaturatedFat 4 g, Cholesterol 17 mg, Sodium 727 mg, Carbohydrate 35 g, Sugar 3 g, Protein 13 mg
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- Place chickpeas in a bowl of water and rub them together to peel the skin (optional step, but helps create a creamy texture).
- Drain the garbanzo beans and transfer them to a food processor. Blend them alone until they become powder-like, scraping down the sides as needed.
- Add the lemon juice, tahini, garlic cloves and salt and 2-3 ice cubes, and blend for about 5 minutes until smooth. Taste and adjust as needed by adding more lemon juice or salt.
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5/5 (1)Total Time 25 minsCategory Dinner, Lunch, Salad, Side DishCalories 354 per serving
- Cook the quinoa according to package directions. Let cool for a cool salad. Typically to make quinoa, add 1 cup of quinoa to a pot with 2 cups of water. Bring to a boil and then turn down to a simmer and cover. Cook for 1t5 minutes. Remove from heat but do not open the cover. Let sit for 5 minutes and then fluff with a fork.
- Make the hummus dressing by stirring together the hummus, lemon juice, oil, water and salt. Taste and season as needed.
- Assemble salads by tossing together the cooled quinoa, veggies, cheese, and olives. Top with hummus dressing. Stir well to combine. Salad is best eaten within a couple of days. Keep in fridge and pack dressing separately if making ahead.
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