This veggie Mediterranean Chickpea Quinoa Bowl is perfect for a healthy lunch or light dinner! It's topped with a vegan tahini dressing.
It doesn't get any better than this Quinoa Chickpea Bowl when it comes to fast, flavorful, and healthy meals. This dish is vegan, gluten free, dairy free, and ready in only 20 minutes!
I love meals that can be prepared with ingredients I already have on hand and don't take hours to prepare. It's even better if said meals are healthy and full of flavor.
One of the best ways to build meals that fit this description is to create them in bowls using a combination of grains, vegetables, some kind of pickled or brined condiments, and drizzled with a flavorful sauce.
This recipe is prepared with quinoa, chickpeas, roasted cauliflower, diced bell peppers, Kalamata olives, spinach, and a homemade tahini dressing.
The great thing about this dish is that it's easily customized in that you can substitute any of your favorite veggies or pickled condiments. It's one of those 'clean out the fridge' recipes that's ready in less than 30 minutes.
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What Is Quinoa?
Quinoa is a seed that originates from South America. It's high in protein, low in fat, and naturally gluten free. It has become increasingly popular over the years and can easily be purchased in any grocery store nowadays.
It's easy to prepare, relatively inexpensive, and can be added to just about any dish. I always have a package of quinoa in my pantry for all of these reasons.
Quinoa is kind of a blank canvas in terms of flavor. It has a neutral quality that allows it to pair well with ingredients from all types of cuisines.
I would describe the flavor of quinoa to be nutty and earthy. The texture is a bit lighter than rice, but it can be used in much the same ways as rice and has a similar cooking time.
It can be added to everything from salads to soups to casseroles to chili to desserts. Quinoa really is one of those all-star ingredients that's nice to always have on hand.
What To Add To A Quinoa Bowl?
There really is no 'wrong way' to make a quinoa bowl. Quinoa tastes great with just about any roasted vegetable, from cauliflower to broccoli to asparagus.
It's perfect with fresh vegetables like bitter greens, sweeter ones like carrots or bell peppers, and earthier veggies like mushrooms.
I find that quinoa pairs exceptionally well with Mediterranean and Middle Eastern ingredients like olives, feta cheese, marinated artichokes, Greek dressing, yogurt, tahini, fresh and roasted vegetables, and nuts.
This Chickpea Quinoa Bowl leans into those bright and fresh flavors that are found in Mediterranean cooking. It's topped with roasted cauliflower, canned chickpeas, fresh bell peppers and spinach, Kalamata olives, tahini dressing, and lemon juice.
When making a quinoa bowl, I recommend a combination of flavors and textures, both raw and cooked. Something brined or pickled helps to add dimension and a sauce or dressing ties the whole thing together.
Ingredients For Mediterranean Chickpea Quinoa Bowl
Here's what you'll need to make it.
- 1 cup Quinoa
- 1 small head Cauliflower (equals 4-5 cups cauliflower florets)
- 2 Tbsp. Olive Oil
- 1 tsp. Garlic Powder
- ½ tsp. Kosher Salt and Pepper (split)
- 1 Bell Pepper (any color)
- 2 cups Fresh Spinach (or greens of choice)
- 1 cup Pitted Kalamata Olives
- 1 15 oz. can Chickpeas (drained and rinsed)
- ½ cup Tahini
- ¼ cup Lemon Juice
- ¼ cup Water
- 2 cloves Garlic
- Lemon Wedges and Fresh Herbs for garnish (optional)
How To Make Roasted Cauliflower
This quinoa bowl is made with roasted cauliflower, but you can add any other roasted veggies to the dish if you like.
Roasted broccoli, Brussels sprouts, onions, sweet potatoes, mushrooms, asparagus, zucchini, and green beans are all delicious add-ons to this dish. Simply prepare any extra veggies alongside or in place of the cauliflower.
Keep in mind that heartier veggies like carrots or root vegetables take a bit longer to roast than cauliflower. Most vegetables take about 20 minutes to roast at 400 degrees Fahrenheit, but hearty veggies like carrots can take upwards of 30 minutes.
Roasting is one of my favorite methods to prepare cauliflower, or any other veggies for that matter. The process of roasting the vegetables helps to caramelize them and brings out their natural sweetness.
The great thing about this recipe is that the cauliflower can be roasted at the same the quinoa cooks on the stove top. The tahini dressing may be prepared at the same time, as well as chopping any other of the toppings.
- Start by preparing 1 cup of quinoa according to package instructions.
- Heat oven to 400 degrees Fahrenheit.
- Cut 1 small head of cauliflower into florets (equals 4-5 cups). Make sure the cauliflower is relatively equal in size to ensure that it cooks evenly. Feel free to sub any other veggies with a similar cooking time if preferred.
- Place the cauliflower florets onto a large baking sheet. Drizzle with 2 Tbsp. olive oil and sprinkle with 1 tsp. garlic powder and ¼ tsp. each kosher salt and pepper.
- Toss the cauliflower until completely coated in the olive oil and spices.
- Place the baking sheet in the oven and roast for 20-22 minutes, stirring halfway through the cooking time.
- Remove the baking sheets when finished and set aside.
Feel free to roast any other veggies in the oven along with, or in place of the cauliflower.
Simply use the same amount of olive oil and spices with any other veggies that you might want to roast.
How To Make Tahini Dressing
The thing that ties this Mediterranean Quinoa Bowl together is the tahini dressing that's drizzled over the top of it before serving.
Tahini is a Middle Eastern condiment that's made from roasted sesame seeds. It has a creamy texture, making it a great choice for dressings and sauces, but it's naturally dairy free.
It's a super versatile, with a nutty and earthy flavor that pairs nicely with quinoa. Tahini can be used to make dips like hummus and baba ghanoush, added to roasted or pureed vegetables, and even used to make desserts like cookies or brownies.
Tahini can be found in most grocery stores these days. It's naturally gluten free, but there is always a risk of cross-contamination, so make sure to choose a brand of tahini that's gluten free if gluten is an issue for you.
My favorite way to utilize tahini is to make a simple tahini dressing. This one is easily prepared in a food processor.
- To make the tahini dressing, start by removing the skins from 2 cloves of garlic.
- Squeeze ¼ cup of fresh lemon juice into a glass measuring cup, making sure to remove any seeds.
- Pour ½ cup tahini, ¼ cup each lemon juice and water, 2 cloves garlic, and ¼ tsp. each kosher salt and pepper into a small food processor.
- Pulse all of these ingredients until completely combined.
- Feel free to add more lemon juice or water to thin the dressing out if needed.
- Adjust salt and pepper levels to taste.
The dressing should be smooth and easily pourable after it is pulsed in the food processor.
Love tahini? Check out these recipes!
- Lemon Herb Tahini Sauce
- Mediterranean Roasted Cauliflower
- Grilled Chicken Kofta Kebabs
- Summer Roasted Vegetable Salad
How To Make Mediterranean Quinoa Bowls
All that's left is to prepare all of the other toppings used to make this Mediterranean Chickpea Quinoa Bowl.
As mentioned, these ingredients can be prepared as the cauliflower roasts in the oven and the quinoa cooks on the stove top.
I love adding raw veggies to quinoa bowls, because they provide a crunchy texture and beautiful color. The vegetables used may be customized according to your tastes, but I recommend using a variety of them for optimal flavor.
Red bell peppers add great sweetness, but you can opt for any color bell pepper you like. Alternately, you can choose poblano peppers if you prefer a smokier or spicy flavor.
Snap peas, carrots, cucumbers, radishes, tomatoes, and cabbage are all great options when it comes to raw veggies. I love leafy greens such as spinach, green leaf lettuce, or kale for added color and texture.
Canned chickpeas (also known as garbanzo beans) make a great addition, as they contain lots of protein and are super inexpensive. For extra flavor, check out these Marinated Chickpeas!
- Drain and rinse 1 15 oz. can of chickpeas to remove any excess salt.
- Dice 1 bell pepper (or fresh veggies of choice).
- Roughly chop 2 cups of fresh spinach (or greens of choice).
- Slice 1 cup of pitted Kalamata olives (or pickled or brined condiment of choice).
- To assemble the bowls, place a few scoops of cooked quinoa into a bowl. Add desired amount of chickpeas, roasted cauliflower, fresh veggies, and Kalamata olives.
- Drizzle with a generous amount of the tahini dressing.
- Garnish with a squeeze of fresh lemon juice and minced herbs, such as parsley or chives (optional).
If you love chickpeas, be sure to check out this Roasted Pumpkin Chickpea Salad and Curried Chickpea Sandwiches!
What To Serve With Quinoa Bowls
This is one of those recipes that can be enjoyed for lunch or as a light dinner.
It's great on its own, or paired with meat like roasted or grilled salmon, chicken, or lamb. Garlicky sautéed shrimp also makes for a tasty addition.
All of the Mediterranean flavors are delicious with falafel, lentils, or roasted eggplant.
Feel free to add some tzatziki in addition to the tahini sauce.
If you don't care for Kalamata olives, any variety of olives such as Castelvetrano or green olives may be used in their place. Alternately, you can sub the olives for marinated artichokes, roasted red peppers, or capers for a briny kick.
How Long Do Quinoa Bowls Last In The Fridge?
This dish can be made ahead of time and stored in the refrigerator for 3-4 days. I recommend storing all of the components separately and assembling them just before serving.
Make sure to allow the quinoa and cauliflower to cool completely before transferring to the fridge for storage.
This recipe is great for meal prep, as it can be made days in advance. Make sure to add the dressing just before serving if meal prepped in advance.
I do not recommend freezing this Mediterranean Chickpea Quinoa Bowl, as it is best enjoyed fresh, or within a few days.
Love quinoa bowls? Check out these recipes!
- Smoked Salmon Rice Bowls
- Vegetarian Fajita Bowls
- Korean Turkey Bowls
- Mexican Shrimp Rice Bowl
- Teriyaki Turkey Rice Bowls
- Ground Chicken Rice Bowls
- Thai Grilled Chicken Bowls
Looking For More Light and Healthy Recipes? Don't Miss These!
Chickpea Tikka Masala
Vegan Chickpea Tagine
BBQ Chickpea Salad Sandwich
Mediterranean Chickpea Quinoa Bowl
Equipment
- Food Processor
Ingredients
For The Quinoa Bowls:
- 1 cup quinoa
- 4-5 cups cauliflower florets
- 2 Tbsp. olive oil
- 1 tsp. garlic powder
- ¼ tsp. kosher salt
- ¼ tsp. pepper
- 1 bell pepper any color
- 2 cups spinach or any leafy greens
- 1 cup Kalamata olives pitted
- 1 15 oz. can chickpeas drained and rinsed
- lemon wedges and fresh minced herbs for garnish optional
For The Tahini Dressing:
- ½ cup tahini
- ¼ cup lemon juice
- ¼ cup water
- 2 cloves garlic
- ¼ tsp. kosher salt
- ¼ tsp. pepper
Instructions
For The Quinoa Bowls:
- Heat oven to 400 degrees Fahrenheit.
- Prepare 1 cup of quinoa according to package instructions. Set aside.
- Cut 1 small head of cauliflower into florets (equals 4-5 cups). Make sure the cauliflower is relatively equal in size to ensure that it cooks evenly.Feel free to sub any of your favorite veggies in place of cauliflower, or make them in addition to the cauliflower.
- Place the cauliflower florets onto a large baking sheet. Drizzle with 2 Tbsp. olive oil and sprinkle with 1 tsp. garlic powder and ¼ tsp. each kosher salt and pepper. Toss the cauliflower until completely coated in the olive oil and spices.
- Place the baking sheet in the oven and roast for 20-22 minutes, stirring halfway through the cooking time. Remove the baking sheets from the oven when finished and set aside.
- Drain and rinse 1 15 oz. can of chickpeas to remove any excess salt.
- Dice 1 bell pepper (or fresh veggies of choice). Roughly chop 2 cups of fresh spinach (or greens of choice).
- Slice 1 cup of pitted Kalamata olives (or pickled or brined condiment of choice).
For The Tahini Dressing:
- Remove the skins from 2 cloves of garlic.
- Squeeze ¼ cup of fresh lemon juice into a glass measuring cup, making sure to remove any seeds.
- Pour ½ cup tahini, ¼ cup each lemon juice and water, 2 cloves garlic, and ¼ tsp. each kosher salt and pepper into a small food processor. Pulse all of these ingredients until completely combined.
- Feel free to add more lemon juice or water to thin the dressing out if needed. Adjust salt and pepper levels to taste.
- To Serve: Place a few scoops of the cooked quinoa into a bowl. Add desired amount of chickpeas, roasted cauliflower, fresh veggies, leafy greens, and Kalamata olives. Drizzle with generous amount of the tahini dressing. Add a squeeze of fresh lemon juice and minced herbs, such as parsley or chives (optional).
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