Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
This hearty and healthy bowl features protein-packed chickpeas, fluffy quinoa, and a medley of fresh roasted vegetables, all tied together with a creamy, smoky roasted red pepper sauce. It’s a vibrant plant-based dish that’s satisfying, fiber-rich, gluten-free, and full of Mediterranean flavors.
⏱️ Time Required
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Yield: Serves 4
Ingredients
For the Bowl:
1 cup dry quinoa (or 3 cups cooked)
1 (15 oz / 400g) can chickpeas, drained and rinsed
1 zucchini, sliced into half-moons
1 red onion, sliced
1 yellow bell pepper, sliced
1 tbsp olive oil
Salt & pepper, to taste
1 tsp smoked paprika (optional)
2 cups baby spinach or arugula
¼ cup chopped fresh parsley (for garnish)
For the Roasted Red Pepper Sauce:
1 cup roasted red peppers (jarred or homemade)
2 tbsp tahini (or cashew butter)
1 tbsp lemon juice
1 garlic clove
1 tbsp olive oil
½ tsp ground cumin
Salt & pepper, to taste
Water to thin (1–3 tbsp)
Instructions
Step 1: Cook the Quinoa
1. Rinse 1 cup quinoa in a fine-mesh sieve.
2. In a saucepan, combine quinoa with 2 cups of water and a pinch of salt. Bring to a boil.
3. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
4. Fluff with a fork and set aside.
Step 2: Roast the Veggies
1. Preheat oven to 425°F (220°C).
2. Toss zucchini, red onion, and bell pepper with olive oil, salt, pepper, and smoked paprika.
3. Spread on a baking sheet and roast for 20–25 minutes, stirring halfway, until tender and slightly charred.
Step 3: Prepare the Chickpeas
While veggies roast, sauté chickpeas in a pan over medium heat with a dash of olive oil, salt, and optional cumin or paprika for 5–7 minutes to crisp them slightly.
Step 4: Make the Red Pepper Sauce
1. Combine all sauce ingredients in a blender or food processor: red peppers, tahini, lemon juice, garlic, olive oil, cumin, salt, pepper, and water.
2. Blend until smooth and creamy. Adjust consistency with water if needed.
Step 5: Assemble the Bowl:
In each serving bowl, layer:
- A scoop of quinoa
- A handful of greens (spinach or arugula)
- A portion of roasted vegetables
- Crisped chickpeas
2. Drizzle generously with the red pepper sauce.
3. Garnish with parsley, lemon wedges, or toasted seeds if desired.
Notes
Roasted red peppers: Use jarred for convenience or roast your own at home for more flavor.
Tahini alternatives: Cashew butter or Greek yogurt (if not vegan) work as substitutes.
Veggie swaps: Try sweet potatoes, eggplant, or carrots.
Tips
Make Ahead: Roast vegetables and cook quinoa in advance to quickly assemble during the week.
Storage: Store components separately in airtight containers. Keeps up to 4 days in the fridge.
Boost Protein: Add grilled tofu, hard-boiled eggs, or a dollop of hummus.
❓ Questions and answers
Q: Can I use canned roasted red peppers?
A: Yes! Drain them well enough before blending into the sauce.
Q: Is this dish good for meal prep?
A: Absolutely. Prepare all components and store separately. Just reheat and assemble.
Q: How do I make this spicy?
A: Add a pinch of red pepper flakes or a roasted chili to the sauce.
Q: Can I make it oil-free?
A: Yes. Roast veggies without oil (use parchment), and omit olive oil from the sauce or replace with water.
️ Nutritional Information
Calories ~420 kcal
Protein ~14 g
Fat ~15 g
Carbohydrates ~54 g
Sugars ~6 g
Fiber ~10 g
Sodium ~300 mg
Vitamin A ~80% DV