Dive into a vibrant world of flavors with our Chickpeas Bowls with Lemony Yogurt—a dish that’s not only a feast for the eyes but also a delight for your taste buds! This Middle Eastern-inspired recipe is a perfect blend of protein-packed chickpeas, fluffy quinoa, and fresh vegetables, all drizzled with a zesty lemony yogurt sauce. Whether you're looking for a quick weeknight dinner or a stunning dish to impress your guests, this recipe promises to elevate your culinary game. Ready to transform your meals into a colorful, nutritious experience? Let’s get cooking!
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Cuisine: Middle Eastern
Serves: 4 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 cup cooked quinoa
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, diced
- 1/4 cup fresh parsley, chopped
- 1/2 cup plain yogurt
- 1 lemon, juiced
- Salt and pepper to taste
Instructions
- Prepare the quinoa according to package instructions. Typically, rinse 1 cup of quinoa and combine with 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy.
- While quinoa is cooking, drain and rinse the canned chickpeas. Pat them dry with a clean kitchen towel to remove excess moisture.
- Dice the cucumber, halve the cherry tomatoes, and finely dice the red onion. Chop the fresh parsley.
- In a small bowl, prepare the lemony yogurt sauce by mixing plain yogurt with freshly squeezed lemon juice. Season with salt and pepper to taste, whisking until smooth and well combined.
- Heat a large skillet over medium heat. Add the drained chickpeas and toast them for 5-7 minutes, stirring occasionally, until they become slightly crispy and golden brown.
- Once quinoa is cooked, fluff it with a fork and divide it evenly among four serving bowls.
- Top the quinoa with toasted chickpeas, diced cucumber, halved cherry tomatoes, and diced red onion.
- Drizzle the lemony yogurt sauce generously over each bowl and sprinkle with chopped fresh parsley.
- Serve immediately, with additional lemon wedges on the side if desired. Season with extra salt and pepper to taste.
Tips
- Perfect Quinoa: Rinse your quinoa thoroughly before cooking to remove its natural coating, which can make it taste bitter. This step is crucial for achieving that fluffy texture!
- Crispy Chickpeas: For extra crunch, consider roasting the chickpeas in the oven at 400°F (200°C) for about 20 minutes instead of pan-toasting them. This will give you a delightful crunch that pairs beautifully with the other ingredients.
- Fresh Ingredients: Use fresh, seasonal vegetables for the best flavor and texture. Feel free to customize the bowl with your favorite veggies or whatever you have on hand!
- Yogurt Sauce Variations: Experiment with the lemony yogurt sauce by adding minced garlic, a pinch of cumin, or fresh herbs like dill or mint for a unique twist.
- Make Ahead: Prep the components ahead of time! Cook the quinoa and chickpeas in advance, and store them separately in the fridge. Assemble your bowls just before serving for a quick and easy meal.
- Serving Suggestions: Serve with warm pita bread or over a bed of greens for added texture and nutrients. Don’t forget to add extra lemon wedges for those who like a little more zing!
Nutrition Facts
Calories: 350kcal
Carbohydrates: 45g
Protein: 15g
Fat: 12g
Saturated Fat: 3g
Cholesterol: 5mg
