Savory Mediterranean Chickpea & Veggie Bowl
This vibrant Mediterranean chickpea and veggie bowl is packed with flavor, featuring a medley of fresh vegetables, hearty chickpeas, and aromatic spices. Served over fluffy quinoa, it's a healthy and satisfying meal for any occasion.
Equipment
- large skillet or pan
Ingredients
Veggies
- 1 yellow onion
- 3 garlic cloves
- 1 red bell pepper
- 1 zucchini
- 1 cup cherry tomatoes
- 2 cups spinach
Plant-Based Protein
- 1 can (15 oz) canned chickpeas rinsed and drained
Healthy Fats
- 2 tbsp olive oil
Grains & Starches
- 1 cup cooked quinoa
Herbs & Spices
- 1 tsp dried oregano
- 0.5 tsp dried thyme
- 0.5 tsp smoked paprika
- 1 pinch red pepper flakes optional
- salt and black pepper to taste
- 0.25 cup fresh parsley chopped
Acids
- 1 lemon
Umami Bombs
- 1 tbsp tomato paste
Liquids
- 0.25 cup vegetable broth
Instructions
Cooking
- Heat 1 tablespoon of olive oil in a large skillet over medium heat and cook the chopped yellow onion until softened, about 5 minutes. Add minced garlic and cook for an additional minute until fragrant.
- Stir in the dried oregano, thyme, smoked paprika, and red pepper flakes with the aromatics and toast for 30 seconds until fragrant.
- Add tomato paste and cook for 1 minute, stirring constantly, to enhance its flavor.
- Sauté chopped red bell pepper and zucchini for 5-7 minutes until they begin to soften. Stir in chickpeas, cherry tomatoes, and vegetable broth, then simmer covered for 5 minutes to meld flavors.
- Uncover the skillet and stir in fresh spinach; cook until it wilts, about 2-3 minutes.
- Remove from heat, squeeze half a lemon's juice over the mixture, and stir in fresh chopped parsley.
- Season with salt and black pepper to taste, then serve immediately over cooked quinoa, garnishing with an extra squeeze of lemon if desired.
Notes
For extra protein, add grilled chicken or tofu. Feel free to customize with other vegetables like eggplant or mushrooms. Store leftovers in an airtight container for up to 3 days. This recipe is naturally gluten-free and can be made vegan by ensuring all ingredients are plant-based.