A vibrant and nutritious bowl inspired by deconstructed falafel, featuring spiced roasted chickpeas, fluffy quinoa, and fresh vegetables, all tied together with a creamy lemon-tahini dressing. A healthier, lighter take on a classic.
Ingrédients
- 100g quinoa
- 200ml water or vegetable broth
- 1 can (400g, drained) chickpeas
- 150g cherry tomatoes, halved
- 150g cucumber, diced
- 1/2 red onion, thinly sliced
- 15g fresh parsley, chopped
- 15ml olive oil
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 30g tahini
- 30ml lemon juice
- 1 clove garlic, minced
- Salt and freshly ground black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C (400°F). Rinse and drain the chickpeas, then pat them completely dry. Toss them in a bowl with olive oil, cumin, coriander, smoked paprika, salt, and pepper.
- 2.Spread the chickpeas on a baking sheet in a single layer and roast for 20-25 minutes, or until golden and crispy. Shake the pan halfway through cooking.
- 3.While the chickpeas roast, cook the quinoa. Combine the rinsed quinoa and 200ml of water or broth in a small saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork.
- 4.Prepare the dressing by whisking together the tahini, lemon juice, minced garlic, and 2-3 tablespoons of warm water until you reach a smooth, pourable consistency. Season with a pinch of salt.
- 5.Assemble the bowls. Divide the cooked quinoa between two bowls. Top with the roasted chickpeas, halved cherry tomatoes, diced cucumber, and sliced red onion. Sprinkle with fresh parsley and drizzle generously with the lemon-tahini dressing before serving.
Informations nutritionnelles
Pourquoi cette recette
This recipe is packed with plant-based protein and fiber from chickpeas and quinoa, promoting satiety and digestive health. The fresh vegetables provide essential vitamins and antioxidants, while the tahini dressing adds healthy fats and minerals like calcium.
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