Quinoa and Spinach Bowl with Chickpeas

This Quinoa and Spinach Bowl with Chickpeas is a vibrant and nutritious dish packed with protein and fiber. Perfect for a healthy American lunch, it combines earthy flavors with a delightful mix of textures.

Quinoa and Spinach Bowl with Chickpeas
30 minutes
Difficulty: Easy
American
480 kcal

Ingredients

  • Quinoa - 1 cup (200g)
  • Water - 2 cups (500ml)
  • Canned chickpeas - 1 cup (240g), drained and rinsed
  • Fresh spinach - 2 cups (60g), chopped
  • Olive oil - 2 tablespoons (30ml)
  • Garlic - 2 cloves, minced
  • Lemon juice - 2 tablespoons (30ml)
  • Cumin powder - 1 teaspoon (2g)
  • Salt - 1/2 teaspoon (3g)
  • Black pepper - 1/4 teaspoon (1g)
  • Cherry tomatoes - 1 cup (150g), halved
  • Avocado - 1, sliced
  • Feta cheese - 1/4 cup (40g), crumbled (optional)
  • Fresh parsley - 2 tablespoons (5g), chopped (for garnish)

Steps

  1. Rinse the quinoa under cold water in a fine mesh strainer to remove any bitterness.
  2. In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over medium-high heat.
  3. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the water is absorbed.
  4. While the quinoa is cooking, heat the olive oil in a skillet over medium heat. Add minced garlic and cook for 1 minute until fragrant.
  5. Add the chopped spinach to the skillet and sauté for about 3-4 minutes until wilted.
  6. Stir in the drained chickpeas, cumin powder, salt, and black pepper. Cook for an additional 3-4 minutes until heated through.
  7. In a large bowl, combine the cooked quinoa, sautéed spinach and chickpeas, lemon juice, and cherry tomatoes. Toss gently to combine.
  8. Serve the quinoa mixture in bowls, topped with sliced avocado, crumbled feta cheese, and chopped parsley.

Nutrition

  • Calories: 480
  • Protein: 15 g
  • Carbs: 60 g
  • Fiber: 15 g
  • Sugar: 4 g
  • Sodium: 400 mg
  • Cholesterol: 10 mg
  • Total Fat: 20 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 15 g
  • Water: 0.5 L

Health Benefits

  • High in protein and fiber, promoting satiety and digestive health.
  • Rich in vitamins and minerals, supporting overall health and immunity.

Tags

AmericanHealthyLunch