Description
A quick, vibrant, and protein-packed vegan lunch that comes together in under 20 minutes. This bowl features warm spiced chickpeas, fluffy quinoa, fresh vegetables, and a creamy tahini-lemon dressing.
Ingredients
Scale
- 1 ½ cups cooked quinoa or brown rice
- 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
- 2 cups baby spinach or mixed greens
- 1 medium avocado, sliced
- 1 medium red bell pepper, diced
- ½ medium cucumber, diced or sliced
- 3 tablespoons tahini
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1 teaspoon maple syrup
- 1 teaspoon cumin
- ½ teaspoon paprika
- Splash of olive oil
- Salt to taste
- Optional toppings: sesame seeds, fresh parsley, red pepper flakes, pickled onions
Instructions
- Prep the grains: If using pre-cooked quinoa or rice, microwave with a tablespoon of water for 60-90 seconds until fluffy. Set aside.
- Warm the chickpeas: Drain, rinse, and pat dry chickpeas. Heat a skillet over medium heat with a splash of olive oil. Add chickpeas, cumin, and paprika. Stir frequently for 3-4 minutes until heated through and slightly toasted. Remove from heat.
- Make the dressing: In a small bowl, whisk together tahini, lemon juice, minced garlic, maple syrup, and a pinch of salt. Add warm water one tablespoon at a time until the dressing reaches a pourable, creamy consistency.
- Chop the veggies: Dice the bell pepper and cucumber. Slice the avocado last to prevent browning. Rinse and dry the spinach.
- Assemble the bowl: Place warm grains in a serving bowl. Top with warm chickpeas. Arrange chopped vegetables and avocado slices around the bowl. Drizzle generously with tahini dressing.
- Add finishing touches: Sprinkle with sesame seeds, fresh herbs, or red pepper flakes. Toss gently before eating and serve immediately.
Notes
Rinse chickpeas thoroughly to remove excess sodium and starchy liquid. Toasting the spices with the chickpeas enhances flavor. Keep avocado separate if meal prepping to prevent browning. The dressing can be stored separately for up to a week.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: Vegan
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 8
- Sodium: 300
- Fat: 20
- Saturated Fat: 3
- Carbohydrates: 55
- Fiber: 12
- Protein: 15
Keywords: vegan, chickpea, buddha bowl, healthy lunch, quick meals, meal prep, gluten-free, plant-based, tahini dressing, high protein