Name: Fresh Mediterranean Chickpea & Cucumber Bowl
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Cuisine: Healthy
Ingredients: 2 cans (15oz) chickpeas, rinsed; 2 cups cooked quinoa; 2 large cucumbers, diced; 1 cup cherry tomatoes, halved; ½ red onion, thinly sliced; ¼ cup tahini; 2 tbsp lemon juice; 1 tbsp olive oil; ½ cup fresh parsley, chopped; ½ tsp smoked paprika

Quick Summary

A plant-forward, nutrient-dense bowl featuring seasoned chickpeas, hydrating cucumber, and fresh herbs. It is gluten-free, vegan, and ideal for a quick lunch or a light dinner.

Ingredients

Base & Protein

2 cans (15oz) chickpeas, rinsed
2 cups cooked quinoa
2 large cucumbers, diced
1 cup cherry tomatoes, halved
½ red onion, thinly sliced

Dressing & Garnish

¼ cup tahini
2 tbsp lemon juice
1 tbsp olive oil
½ cup fresh parsley, chopped
½ tsp smoked paprika

Method

1. Toss chickpeas with olive oil, smoked paprika, and a pinch of salt. Sauté in a pan over medium heat for 5 minutes until warm and slightly crispy.
2. Prepare the dressing by whisking tahini, lemon juice, and a splash of warm water until smooth and creamy.
3. Divide the cooked quinoa into four bowls.
4. Top each bowl with the sautéed chickpeas, fresh cucumber, tomatoes, and red onion.
5. Drizzle with the tahini dressing and sprinkle generously with fresh parsley.

Stewart's Secret: For a deeper flavor, let your red onion slices sit in the lemon juice for ten minutes before assembling. It mellows the sharp bite and turns the onion a beautiful soft pink.

Nutrition Snapshot

Nutrient	Amount
Calories	450
Protein	16g
Fat	14g
Carbs	62g

FAQ

Can I make this bowl ahead of time?

Yes. Keep the dressing separate until you are ready to eat to maintain the crispness of the vegetables.

What can I substitute for quinoa?

Farro, brown rice, or even cauliflower rice work beautifully as a base.

Is this dish gluten-free?

Absolutely. All ingredients listed are naturally gluten-free.

Fresh Mediterranean Chickpea & Cucumber Bowl

The Story

1Ingredients

2Instructions

Quick Summary

Ingredients

Base & Protein

Dressing & Garnish

Method

Nutrition Snapshot

FAQ

Can I make this bowl ahead of time?

What can I substitute for quinoa?

Is this dish gluten-free?

Nutrition Information

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