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Vibrant Mediterranean Quinoa Bowl

Experience a vibrant mosaic of textures and tastes. Hearty quinoa, crunchy seasoned chickpeas, and cool, crisp vegetables are brought together with a zesty dill-yogurt dressing for a satisfying, wholesome meal.
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Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Servings: 6
Course: Main Course
Cuisine: Mediterranean
Calories: 595
Ingredients Equipment Method Notes

Ingredients
  

For the Bowl:
  • 1 ⅓ cups tricolor quinoa thoroughly rinsed
  • 2 ½ cups vegetable broth
  • Two 15-ounce cans chickpeas approx. 3 cups, rinsed, drained, and patted very dry
  • 2 tablespoons olive oil
  • 1 large English cucumber chopped
  • 1 pint grape tomatoes quartered
  • 3 medium ripe avocados
  • ½ cup thinly sliced sweet red onion
Lemon-Dill Yogurt Dressing:
  • 1 cup plain low-fat Greek yogurt
  • ¼ cup fresh lemon juice from 1 large lemon
  • 2 cloves garlic finely grated
  • ¼ cup chopped fresh dill
Seasoning Blend:
  • 1 ½ teaspoons sweet paprika
  • 1 teaspoon ground coriander
  • ½ teaspoon garlic powder
  • ½ teaspoon fine sea salt divided
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon black pepper
Garnish:
  • ½ cup fresh mint leaves roughly chopped
  • 1 teaspoon sumac

Equipment

  • Air fryer or convection oven
  • Medium saucepan with a tight-fitting lid
  • Cutting Board & Chef's Knife
  • Small bowl & whisk
  • Large serving bowls

Method
 

  1. Season & Crisp the Chickpeas: In a mixing bowl, toss the thoroughly dried chickpeas with the olive oil, sweet paprika, ground coriander, garlic powder, cayenne, and ¼ teaspoon of the sea salt. 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. They are ready when deep golden-brown and audibly crisp.
  2. Simmer the Quinoa: While the chickpeas are crisping, combine the rinsed quinoa, vegetable broth, and the remaining ¼ teaspoon of sea salt in the medium saucepan. Bring the mixture to a rolling boil over medium-high heat.
  3. Steam the Quinoa: Once boiling, immediately reduce the heat to the lowest setting, cover the pan with its lid, and let it cook undisturbed for 15 minutes. After the time is up, remove the saucepan from the heat and let it stand, still covered, for 5 more minutes to allow the grains to fully steam.
  4. Whisk the Dressing: As everything cooks, prepare the dressing. In the small bowl, combine the Greek yogurt, fresh lemon juice, grated garlic, and chopped dill. Whisk until the mixture is completely smooth and creamy. Season with the black pepper.
  5. Prepare the Fresh Toppings: Chop the English cucumber, quarter the grape tomatoes, and thinly slice the red onion. Roughly chop the fresh mint leaves for the garnish.
  6. Assemble the Bowls: Uncover the rested quinoa and fluff the grains with a fork. Divide the warm quinoa evenly among six serving bowls. Spoon a generous portion of the crispy chickpeas over the quinoa, followed by the chopped cucumber and tomatoes.
  7. Garnish and Serve: Pit and slice the avocados, fanning half an avocado over each bowl. Drizzle generously with the lemon-dill yogurt dressing. Finish with a sprinkle of fresh mint, sliced red onion, and a dusting of sumac just before serving.

Notes

Storage Solution: For excellent meal prep, store the cooled quinoa, chickpeas, and chopped vegetables in separate airtight containers in the refrigerator for up to 4 days. Pack the dressing and avocado separately. Slice the avocado and assemble just before eating to prevent browning.
Ingredient Variations: For a different texture, you can substitute the chickpeas with brown or green lentils. For an extra layer of greens, add a handful of fresh arugula or baby spinach to the base of each bowl before adding the quinoa.
Troubleshooting Dry Quinoa: The 1:2 grain-to-liquid ratio is crucial, as is the 5-minute resting period off the heat. If your quinoa seems dry, it may be because the simmer was too high, causing the liquid to evaporate too quickly. Ensure the heat is at its absolute lowest setting.

🍽️ Nutrition Information (Per Serving)

Serving Size: 1 Bowl (1/6th of recipe)
  • Calories: 595
  • Total Fat: 27 g
  • Saturated Fat: 4.1 g
  • Polyunsaturated Fat: 4.3 g
  • Monounsaturated Fat: 16.5 g
  • Cholesterol: 5 mg
  • Sodium: 627 mg
  • Total Carbohydrate: 72 g
  • Dietary Fiber: 18.5 g
  • Total Sugars: 8.2 g
  • Protein: 21 g
  • Vitamin D: 0 mcg
  • Calcium: 188 mg
  • Iron: 6.3 mg
  • Potassium: 1260 mg