Prep Time
10 mins
Servings
4 Servings
Cook Time
20 mins
Difficulty
Easy
A bright, protein-packed gluten-free bowl built from pantry staples. Quick to make and lively with lemon, herbs and a creamy tahini dressing.
Ingredients
200g quinoa (dry), rinsed
480ml vegetable stock, hot
2 x 400g tins chickpeas, rinsed and drained
2 tbsp olive oil
1 tbsp tahini, stirred (to make the dressing creamy)
1 large lemon, zested and juiced
2 cloves garlic, minced
20g fresh parsley, roughly chopped
10g fresh mint, roughly chopped (optional but recommended)
100g cucumber, diced (peel if preferred)
150g cherry tomatoes, halved
3 spring onions, thinly sliced
1 tsp ground cumin
1/2 tsp smoked paprika (optional)
1 tsp sea salt (adjust to taste)
1/2 tsp black pepper, freshly ground
Method
Step 1
Put the rinsed quinoa into a medium saucepan with the hot vegetable stock. Bring to the boil, then reduce to a simmer, cover and cook for 12–15 minutes until the liquid is absorbed and the quinoa is tender. Remove from the heat and leave covered for 5 minutes, then fluff with a fork.
Step 2
While the quinoa cooks, heat 1 tbsp olive oil in a frying pan over medium heat. Add the minced garlic and ground cumin and cook for 30 seconds until fragrant. Add the drained chickpeas and sauté for 4–5 minutes until warmed through and beginning to colour. Season with a pinch of salt and pepper. Remove from the heat.
Step 3
Make the dressing by whisking the tahini, 2 tbsp lemon juice, the remaining 1 tbsp olive oil, a little warm water (1–2 tbsp) to loosen, half the lemon zest, salt and pepper until smooth. Taste and adjust seasoning or lemon as needed.
Step 4
In a large mixing bowl combine the cooked quinoa, spiced chickpeas, diced cucumber, halved cherry tomatoes and sliced spring onions. Add the chopped parsley and mint, then pour over most of the dressing and toss gently to combine.
Step 5
Divide between four bowls, spoon over any remaining dressing, scatter over the remaining lemon zest and an extra grind of black pepper. Serve warm or at room temperature.
Nutritional Information
Per serving:
Energy - 487kcal
Protein - 19g
Carbohydrates - 69g
Fat - 15g
Fibre - 15g
This nutritional information is provided as a helpful estimate. Values may vary depending on the ingredients and portion sizes you use.
Recipe Notes
Cook the quinoa ahead and refrigerate for quicker assembly. Swap fresh mint for basil or add avocado for extra creaminess. For a non‑vegan option, crumble 50g feta over the bowls.
