Ultimate Mediterranean Power Bowl
Experience a vibrant mosaic of textures and tastes with this incredibly satisfying and heart-healthy power bowl. Hearty quinoa, crunchy seasoned chickpeas, and cool, crisp vegetables are brought together with a zesty, creamy lemon-dill dressing. It’s a perfectly balanced, nutrient-dense meal designed to energize you.
- Total Time45 minutes
- Yield6 servings 1x
Ingredients
Scale
For the Bowl:
- 1 ⅓ cups 226 g tricolor quinoa, thoroughly rinsed
- 2 ½ cups 591 mL no-salt-added vegetable broth
- Two 15-ounce (425 g cans no-salt-added chickpeas, rinsed, drained, and patted very dry)
- 2 tbsp 30 mL olive oil
- 1 large English cucumber (chopped)
- 1 pint 2 cups / 300 g grape tomatoes, quartered
- 3 medium ripe avocados
- ½ cup 40 g thinly sliced sweet red onion
For the Lemon-Dill Yogurt Dressing:
- 1 cup 227 g plain fat-free Greek yogurt
- ¼ cup 59 mL fresh lemon juice (from 1 large lemon)
- 2 cloves garlic (finely grated)
- ¼ cup 10 g chopped fresh dill
For the Salt-Free Seasoning Blend:
- 1 ½ tsp sweet paprika
- 1 tsp ground coriander
- ½ tsp garlic powder
- ¼ tsp cayenne pepper
- ¼ tsp black pepper
For the Garnish:
- ½ cup 20 g fresh mint leaves, roughly chopped
- 1 tsp sumac
Instructions
- Season & Crisp the Chickpeas: In a mixing bowl, toss the thoroughly dried chickpeas with the olive oil and all ingredients from the Salt-Free Seasoning Blend except the black pepper. Arrange them in a single layer in the air fryer basket. Cook at 390°F (200°C) for 12–15 minutes, shaking the basket once at the halfway point, until deep golden-brown and audibly crisp.
- Simmer the Quinoa: While the chickpeas are in the air fryer, combine the rinsed quinoa and no-salt-added vegetable broth in a medium saucepan. Bring to a rolling boil over medium-high heat.
- Steam the Quinoa: Once boiling, immediately reduce the heat to the lowest possible setting, cover with a tight-fitting lid, and cook undisturbed for 15 minutes. Remove the saucepan from the heat and let it stand, still covered, for 5 more minutes to steam perfectly.
- Whisk the Dressing: While the quinoa and chickpeas cook, prepare the dressing. In a small bowl, combine the fat-free Greek yogurt, fresh lemon juice, grated garlic, and chopped dill. Whisk until completely smooth, then season with the black pepper from the seasoning blend.
- Prepare Fresh Toppings: Chop the cucumber, quarter the grape tomatoes, thinly slice the red onion, and roughly chop the mint leaves for garnish.
- Assemble and Serve: Fluff the rested quinoa with a fork. Divide the warm quinoa evenly among six bowls. Top with the crispy chickpeas, cucumber, and tomatoes. Pit and slice the avocados, fanning half an avocado over each bowl. Drizzle generously with the lemon-dill dressing and finish with a sprinkle of fresh mint, red onion, and a dusting of sumac.
Notes
- Meal Prep Storage: For best results, store cooled quinoa, chickpeas, and chopped vegetables in separate airtight containers in the refrigerator for up to 4 days. Pack the dressing separately. Slice the avocado and assemble the bowl just before eating to prevent browning.
- Flavor Note: The sumac garnish provides a bright, lemony tang that enhances the entire dish without adding any sodium.
Nutrition Facts per Serving: Calories: 478 kcal | Protein: 20 g | Total Fat: 21.3 g (Saturated Fat: 2.8 g) | Total Carbs: 59 g (Fiber: 17 g, Sugars: 8 g, Added Sugars: 0 g) | Sodium: 53 mg
These values are approximate and may vary based on ingredients and preparation.
- Prep Time: 25 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Calories: 478