Mediterranean Chickpea and Quinoa Bowls
Today, I’m excited to share with you a Mediterranean Chickpea and Quinoa Bowls recipe inspired by Chef Bai’s delicious Warming Winter Grain Bowl.
I’ve made a few tweaks to the original recipe to ensure it’s cancer-conscious and to add my personal touch.
Also, this post may contain affiliate links, which means I may earn a small commission if you make a purchase through one of these links. This is at no additional cost to you and helps me continue to create quality content for you.
Why it’s cancer conscious
Incorporating cancer-conscious recipes into your diet can positively impact your overall health and well-being. Our Mediterranean Chickpea and Quinoa Bowls feature several powerful, nutrient-dense ingredients known for their cancer-fighting properties.
Chickpeas are a rich source of dietary fibre and protein, which may help regulate blood sugar levels and support digestive health
Quinoa is a gluten-free superfood packed with antioxidants and essential amino acids, which may contribute to a reduced risk of chronic diseases like cancer.
Red bell peppers are rich in carotenoid pigments and are known for their antioxidant and anti-inflammatory properties.
Kale is a nutrient-dense green and an excellent source of vitamins, minerals, and antioxidants that can help protect against cell damage and reduce inflammation
Incorporating plant-based meals like this one into your routine can also help reduce inflammation and support overall wellness
Why I Love this recipe
I’m absolutely obsessed with this Mediterranean Chickpea and Quinoa Bowl recipe, not just because it’s healthy and nutritious, but because it’s downright delicious!
Trust me, the Red Pepper Sauce is an absolute game-changer and takes the dish to a whole new level.
And you know what’s the best part? This recipe is just as fantastic when enjoyed cold, making it a perfect on-the-go meal for those busy days.
As if that wasn’t enough, the textures and colors are a feast for the senses. The fluffy quinoa paired with crunchy cashews and sweet, tender sweet potatoes create an irresistible combination that makes every bite an explosion of pure bliss.
What You'll Need
Materials:
- Pressure cooker (for cooking the chickpeas)
- Sheet pan (for roasting the vegetables and baking the kale)
- Food processor (for making the Red Pepper Sauce)
- Measuring cups and spoons
- Cutting board and knife
- Mixing bowls
- Small Pot (for cooking the quinoa)
For the Bowls:
- Chickpeas: Soaked overnight, these legumes are packed with fibre and protein.
- Salt, garlic powder, bay leaf: Essential seasonings to enhance the flavour of the chickpeas.
- Sweet potato: Rich in antioxidants and adds a naturally sweet taste to the dish.
- Cashews: Provides a satisfying crunch and healthy fats.
- Avocado oil: A heart-healthy oil for roasting the vegetables.
- Salt, pepper, oregano, garlic: Seasonings for the roasted vegetables, adding depth of flavour.
- Quinoa: A gluten-free superfood high in antioxidants and essential amino acids.
- Distilled water: Used for cooking the quinoa to achieve a fluffy texture.
- Kale: A nutrient-dense green rich in vitamins and minerals.
- salt, pepper, nutritional yeast: Used to season the kale, adding a savoury flavour.
For the Red Pepper Sauce:
- Red bell peppers: High in carotenoid pigments, these provide antioxidant and anti-inflammatory properties, making them a cancer-conscious choice.
- Almonds: almonds offer a rich creaminess and healthy fats, while being a good source of protein and vitamin E.
- Capers: Adding a tangy, salty flavor to the sauce, capers are also rich in antioxidants.
- Lemon: Providing a citrusy kick, lemon is a good source of vitamin C and adds a refreshing twist to the sauce.
- Shallot and garlic: These ingredients add depth of flavor and are known for their potential cancer-fighting properties.
- Water, salt, and pepper: Essential for achieving the right consistency and flavor balance in the sauce.
This combination of ingredients creates a delectable and cancer-conscious sauce that perfectly complements the Mediterranean Chickpea and Quinoa Bowls.
Steps
- Cook the chickpeas in a pressure cooker with salt, garlic powder, and bay leaf until tender (about 30 minutes).
- Toss the cubed sweet potato with avocado oil, salt, pepper, oregano, and garlic. Roast in the oven at 350°F (175°C) for about 25 minutes or until tender.
- In a pot, combine quinoa with distilled water and cook according to package instructions.
- In a bowl, toss the kale with olive oil, salt, pepper, and nutritional yeast. Spread onto a sheet pan and bake at 350°F (175°C) for about 10 minutes or until crispy.
- To prepare the sauce, blend all the sauce ingredients in a food processor until smooth.
- To assemble the bowls, place a bed of cooked quinoa in each bowl, top with chickpeas, roasted sweet potato, baked kale, and cashews. Drizzle with the Red Pepper Sauce and enjoy!
Alterations you can make
This recipe is quite versatile, and there are several ways to make it your own or improve upon it based on your preferences and dietary needs.
- Add more vegetables: To increase your nutrient intake or incorporate your favorite veggies, consider adding roasted cauliflower, broccoli, or zucchini.
- Swap the quinoa: If you’re not a fan of quinoa, try substituting it with another whole grain, such as brown rice or farro.
- Spice it up: If you enjoy a bit of heat, sprinkle some red pepper flakes or add a dash of cayenne pepper to your sauce.
- Try different beans: Chickpeas can be swapped for other legumes, such as black beans, navy beans, or cannellini beans.
- Make it nut-free: If you have a nut allergy or sensitivity, substitute the cashews and almonds with sunflower or pumpkin seeds.
- Swap the sauce: Experiment with other healthy sauces, such as a tahini-based dressing or a cilantro lime sauce.
- Change the protein: As mentioned earlier, you can swap chickpeas for other cancer-conscious protein sources like tofu, tempeh, or seitan.
- Add fresh herbs: Brighten up your bowl with a sprinkle of chopped parsley, cilantro, or dill.
Remember, the possibilities for customization are endless, so feel free to experiment and find what works best for you!
Be sure to share your creations on social media using the hashtag #CancerConsciousCooking. We can’t wait to see what you come up with! 📷🍲🤤
Mediterranean Chickpea and Quinoa Bowls
Equipment
Ingredients
For The Bowl
- 1 cup chickpeas dry, soaked overnight
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 bay leaf
- 1 cup dry quinoa
- 2 cups distilled water
- 1 medium sweet potato cubed
- 1/2 cup cashews
- 2 tablespoon avocado oil
- 1 teaspoon oregano
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1 teaspoon black pepper
- 4 cups kale chopped and de-stemmed
- 1 tablespoon nutritional yeast
- fresh parsley to garnish
For The Sauce
- 3 red bell peppers in quarters
- 1/2 cup almonds
- 1 tablespoon capers
- 1 lemon juiced
- 1 shallot
- 3 garlic cloves
- 2 tablespoons nutritional yeast
- 1/4 cup water
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Instructions
- Preheat the oven to 350°F (175°C).
- Rinse and drain chickpeas. Place them in a pressure cooker with enough water to cover the chickpeas 2 inches, add 1 teaspoon salt, 1 teaspoon garlic powder, and 1 bay leaf. Cook for 10 minutes with a 20-minute pressure release. *NOTE: If you didn't soak the chickpeas overnight, you can still cook them in the pressure cooker. Increase the cooking time to 40 minutes with a 20-minute pressure release.*
- Cut 3 red bell peppers into quarters and place them on one side of a sheet pan.
- Toss 1 medium sweet potato (diced), 1/2 cup cashews, and the bell pepper with avocado oil* (MUST be avocado oil as it’s smoke point is 500°F) 1 teaspoon salt, 1 teaspoon black pepper, 1 teaspoon oregano, and 1 teaspoon garlic powder. Spread the vegetables and cashews evenly on the sheet pan and bake the vegetables and cashews for 25 minutes
- While the vegetables are baking, cook 1 cup dry quinoa on the stovetop. Combine the quinoa with 2 cups distilled water, bring to a boil, then reduce heat and simmer until the quinoa is cooked and fluffy.
- In a large bowl, massage de-stemmed 4 cups kale with avocado oil, 1 tablespoon nutritional yeast, and salt and pepper.
- Spread the seasoned kale onto a separate sheet pan and bake the kale for 10 minutes at 350°F (175°C).
- Once the vegetables and kale are done baking, remove them from the oven and set aside.
- Add the roasted red bell peppers to a food processor along with 1/2 cup almonds, capers, lemon juice from 1 lemon, 1 shallot, 3 garlic cloves, 1 tablespoon capers, 2 tablespoons nutritional yeast 1/4 cup water, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
- Plate dish, add fresh parsley to garnish and enjoy!
Notes
-
The Red Pepper Sauce can be made in advance and stored in the refrigerator for up to 5 days.
-
Store the bowls and sauce separately in airtight containers in the refrigerator for up to 5 days.
-
To freeze, store the cooked chickpeas, quinoa, and roasted vegetables separately in freezer-safe containers or bags. Reheat in the microwave or on the stovetop before assembling the bowls.
