Mediterranean Grain / Chickpeas
Mediterranean Grain Bowl with Chickpeas for 2 People 🥗🌾🇬🇷
This Mediterranean Grain Bowl is a vibrant and wholesome meal packed with protein-rich chickpeas, fresh vegetables, and hearty grains. It’s drizzled with a tangy lemon-tahini dressing for the perfect finishing touch.
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Ingredients:
For the Grain Base:
• 🌾 1 cup cooked quinoa, farro, or brown rice
• 💧 2 cups water (if cooking the grain from scratch)
• 🧂 Pinch of salt
For the Chickpeas:
• 🥫 1 cup canned chickpeas, drained and rinsed
• 🫒 1 tablespoon olive oil
• 🧄 1 clove garlic, minced
• 🧂 1/2 teaspoon cumin
• 🌶️ 1/4 teaspoon paprika
• 🧂 Salt and pepper, to taste
For the Vegetables:
• 🍅 1/2 cup cherry tomatoes, halved
• 🥒 1/2 cucumber, diced
• 🥬 1/2 cup mixed greens (arugula, spinach, or lettuce)
• 🧅 1/4 red onion, thinly sliced
• 🫒 1/4 cup kalamata olives, sliced
• 🧀 1/4 cup crumbled feta cheese (optional)
For the Dressing:
• 🍋 Juice of 1 lemon
• 🥄 2 tablespoons tahini
• 🫒 1 tablespoon olive oil
• 🧄 1 clove garlic, minced
• 💧 2 tablespoons water (to thin the dressing)
• 🧂 Salt and pepper, to taste
For Garnish:
• 🌿 Fresh parsley, chopped
• 🍋 Lemon wedges
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Instructions:
1. Cook the Grain Base:
o If cooking from scratch, prepare 1 cup of quinoa, farro, or brown rice according to package instructions.
o Fluff with a fork and set aside.
2. Prepare the Chickpeas:
o Heat 1 tablespoon olive oil in a skillet over medium heat.
o Add garlic and sauté for 1 minute.
o Add chickpeas, cumin, paprika, salt, and pepper.
o Cook for 4–5 minutes, stirring occasionally, until chickpeas are slightly crispy.
3. Prepare the Vegetables:
o Chop the tomatoes, cucumber, and onion.
o Slice the olives and crumble the feta cheese (if using).
4. Make the Dressing:
o In a small bowl, whisk together lemon juice, tahini, olive oil, garlic, water, salt, and pepper.
o Adjust consistency with more water if needed.
5. Assemble the Bowls:
o Divide the grain base evenly between two bowls.
o Top with chickpeas, tomatoes, cucumber, mixed greens, onions, and olives.
o Drizzle with the lemon-tahini dressing.
6. Garnish and Serve:
o Sprinkle with fresh parsley.
o Add a wedge of lemon on the side.
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Serving Suggestions:
• Serve with warm pita bread or hummus on the side.
• Add grilled chicken, shrimp, or falafel for extra protein.
Enjoy your refreshing and nutritious Mediterranean Grain Bowl with Chickpeas! 🥗🌾✨