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In search of a recipe that is as delicious as it is nutritious, we present this quinoa and chickpea bowl with tahini and roasted vegetables. This colorful and flavorful dish combines fresh and healthy ingredients that will provide you with the energy you need for your day. Ideal for any meal, this bowl is easy to prepare and full of health benefits.

Quinoa and Chickpea Bowl with Tahini and Roasted Vegetables

Enjoy a delicious and nutritious bowl of quinoa and chickpeas with tahini and roasted vegetables, perfect for a healthy and satisfying meal.

Curse Recipekitchen VegetarianDifficulty Easy

Amount

Portions

Preparation

minute

cooking

minute

Calories

305

kcal

Total time

minute

Ingredients:

For the Bowl
1 Cup of quinoa (rinsed and cooked according to package directions)
1 can of chickpeas (rinsed and drained)
1 red pepper (cut into strips)
1 zucchini (cut into slices)
1 small eggplant (cut into cubes)
1 large carrot (peeled and sliced)
2 Tablespoons of olive oil
1 tablespoon of cumin powder
1 teaspoon of peppers
Salt and pepper to taste
For the Tahini Sauce
1/4 Cup of tahini
lemon juice
1 glove of chopped garlic)
3 Tablespoons of water (adjust to desired consistency)
Salt to taste
For the Garrison
1 avocado (sliced)
1/4 Cup of pomegranate seeds
Lemon slices
Fresh mint leaves (chopped)

Instructions

Prepare the Roasted Vegetables
Preheat the oven to 200°C (390°F).
In a large bowl, toss red pepper strips, zucchini slices, eggplant cubes, and carrot slices with 2 tablespoons olive oil, cumin, paprika, salt, and pepper.
Arrange the vegetables on a baking sheet in a single layer.
Roast in the oven for 25-30 minutes, or until the vegetables are tender and lightly browned, stirring halfway through so they cook evenly.
Prepare the Chickpeas
In a large skillet, heat 1 tablespoon olive oil over medium heat.
Add the chickpeas and cook for 5-7 minutes, stirring occasionally, until golden and crisp.
Season with salt and pepper to taste.
Prepare the Tahini Sauce
In a small bowl, mix the tahini, lemon juice and minced garlic.
Add water little by little, mixing until you get a smooth, creamy consistency.
Season with salt to taste.
Assemble the Bowl
In individual bowls, place a portion of cooked quinoa as a base.
Add the roasted vegetables and crispy chickpeas on top of the quinoa.
Arrange slices of avocado and sprinkle with pomegranate seeds and chopped fresh mint.
Drizzle with the tahini sauce and serve with lemon wedges on the side.
Suggestions to accompany
Pair this bowl with iced green tea or homemade lemonade for a refreshing and balanced meal.
You can add an extra protein, such as roasted tofu or grilled chicken, if you wish.
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Tips

Rinse the quinoa well before cooking to remove the bitter taste.
Cook quinoa with 2 parts water to 1 part quinoa.
Cut vegetables into similar sizes for even cooking.
Arrange the vegetables in a single layer on the baking sheet.
Dry the chickpeas well before cooking to make them crispier.
Season the chickpeas with your favorite spices before cooking.
Add water to the tahini little by little to adjust the consistency.
Adjust the tahini sauce with more lemon juice or salt according to your taste.
Add fresh spinach, kale, or sliced cucumber for extra freshness.
Add additional proteins like tofu, grilled chicken, or tempeh.
Group different colors and textures for an attractive presentation.
Garnish with fresh mint and pomegranate seeds for an elegant touch.
Cook the quinoa and vegetables in advance to save time.
Prepare the tahini sauce a day in advance and store it in the refrigerator.

Nutritional information

Calories 350kcal
Carbohydrates 45g
Protein 12g
Fat 14g
Fiber 8g
Sugar 5g

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Quinoa and Chickpea Bowl with Tahini and Roasted Vegetables and the health benefits

The quinoa and chickpea bowl with tahini and roasted vegetables is not only a delicious and colorful option, but it also offers numerous health benefits, thanks to the combination of fresh and nutritious ingredients it contains. This dish is an excellent example of how a well-designed, balanced meal can significantly contribute to our overall well-being.

Quinoa: The Nutritional Superstar

Quinoa is a pseudocereal that has gained worldwide popularity due to its exceptional nutritional profile. It is a complete source of protein, meaning it contains all the essential amino acids the body needs to function properly. This feature is particularly important for those following a vegetarian or vegan diet, as it provides a protein-rich alternative to animal sources. Additionally, quinoa is rich in fiber, which helps improve digestion, maintain a feeling of satiety, and control blood sugar levels. It also contains important minerals such as iron, magnesium and zinc, which are essential for bone health, muscle function and the immune system.

Chickpeas: Protein and Fiber

Chickpeas are a versatile and nutritious legume that provides plant protein and fiber to the diet. The dietary fiber in chickpeas is known for its positive effects on digestive health, helping to prevent constipation and promoting a healthy digestive system. Additionally, chickpeas have a low glycemic index, meaning they help maintain stable blood sugar levels, preventing sharp spikes and drops that can lead to fatigue and cravings. The proteins in chickpeas are essential for muscle repair and growth, making this ingredient an excellent addition to a balanced diet.

Tahini: Healthy Fats and More

Tahini, made from ground sesame seeds, is a rich source of healthy fats, particularly monounsaturated and polyunsaturated fatty acids. These fats are known for their cardiovascular health benefits, as they can help reduce LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels. Additionally, tahini is an excellent source of calcium, which is vital for bone health, and antioxidants that protect cells from damage caused by free radicals. Tahini also contains selenium and zinc, which are essential minerals for immune function and cell repair.

Roasted Vegetables: Vitamins and Antioxidants

Roasted vegetables, such as red pepper, zucchini, eggplant, and carrot, not only add color and flavor to the bowl, but they are also packed with vitamins, minerals, and antioxidants. Red pepper is an excellent source of vitamin C, which is crucial for the health of the immune system and the production of collagen, necessary for skin and tissues. Zucchini and eggplant contain B vitamins, which aid in energy production and metabolism, while carrots are rich in beta-carotene, which the body converts into vitamin A, essential for vision and skin health. The antioxidants present in these vegetables help fight oxidative stress and inflammation in the body, protecting against chronic diseases.

A Balanced and Satisfying Dish

Altogether, the Chickpea Quinoa Bowl with Tahini and Roasted Vegetables is a balanced meal that provides an ideal combination of macronutrients and micronutrients. The mix of protein, fiber and healthy fats helps maintain satiety, control appetite and provide sustained energy throughout the day. Additionally, the inclusion of a variety of vegetables ensures a wide range of vitamins and minerals that support multiple aspects of health.

In short, this bowl is not only a delight for the palate, but it is also a powerful tool to promote optimal health. Incorporating dishes like this into your regular diet can help you achieve and maintain a healthy, balanced lifestyle.

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