LunchDinnerMain Course

Crispy Chickpea Buddha Bowl

Name: Crispy Chickpea Buddha Bowl
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 2人分
Cuisine: american
Ingredients: 400 g chickpea canned, rinsed and drained; 2 大さじ olive oil; 1 小さじ paprika; 0.5 小さじ cumin; 0.5 小さじ garlic powder; 0.25 小さじ salt; 0.13 小さじ black pepper freshly ground; 0.5 カップ quinoa uncooked; 1 カップ water; 0.5 個 lemon juiced; 3 大さじ tahini; 2 大さじ water; 1 片 garlic minced; 1 小さじ maple syrup; 0.13 小さじ salt; 2 カップ baby spinach; 0.5 個 cucumber diced; 1 カップ cherry tomato halved; 0.25 個 red onion thinly sliced; 0.5 個 avocado sliced

This vibrant and satisfying Buddha bowl features perfectly seasoned crispy chickpeas, fluffy quinoa, and an assortment of fresh vegetables. A creamy tahini dressing brings all the elements together for a wholesome meal. It's an ideal plant-based option for a nutritious lunch or dinner.

Forkinによるオリジナルレシピ

合計時間: 45 分
人数: 2
難易度: 普通
1人分: 828 kcal

ヴィーガンベジタリアングルテンフリー

アレルゲン情報： ごまを含む可能性があります。アレルギーがある場合は、必ず材料の包装を確認してください。

下ごしらえ

材料

400 gchickpea, canned, rinsed and drained
0.5 カップquinoa, uncooked
2 カップbaby spinach
0.5 個cucumber, diced
1 カップcherry tomato, halved
0.25 個red onion, thinly sliced
0.5 個avocado, sliced

chickpeas

2 大さじolive oil
1 小さじpaprika
0.5 小さじcumin
0.5 小さじgarlic powder
0.25 小さじsalt
0.13 小さじblack pepper, freshly ground

quinoa

1 カップwater

dressing

0.5 個lemon, juiced
3 大さじtahini
2 大さじwater
1 片garlic, minced
1 小さじmaple syrup
0.13 小さじsalt

調理器具

measuring cups · knife · whisk · cutting board · oven · baking sheet · parchment paper · large bowl · small saucepan · measuring spoons

作り方

手順

1
Preheat your oven to 200°C (400°F).
約5 分
2
Drain and rinse the chickpeas thoroughly, then pat them very dry with a clean kitchen towel or paper towels.
約2 分
調理のヒント： Drying the chickpeas well is key to getting them crispy.
3
In a medium bowl, toss the dried chickpeas with olive oil, paprika, cumin, garlic powder, salt, and black pepper until evenly coated.
約2 分
4
Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper.
約1 分
調理のヒント： Avoid overcrowding the pan to ensure even crisping.
5
Roast the chickpeas for 20-25 minutes, stirring halfway through, until they are golden brown and crispy.
約25 分
調理のヒント： Keep an eye on them towards the end as oven temperatures can vary.
6
While the chickpeas are roasting, rinse the quinoa under cold water.
約1 分
調理のヒント： Rinsing removes saponins, which can cause a bitter taste.
7
Combine the rinsed quinoa and water in a small saucepan.
8
Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed and the quinoa is fluffy.
約15 分
9
Remove the quinoa from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
約5 分
10
Prepare the tahini dressing by whisking together the lemon juice, tahini, water, minced garlic, maple syrup, and salt in a small bowl until smooth and creamy.
約3 分
調理のヒント： Add more water if needed to reach your desired consistency.
11
Assemble the bowls: divide the cooked quinoa and baby spinach between two serving bowls.
約1 分
12
Arrange the diced cucumber, halved cherry tomatoes, sliced red onion, and sliced avocado artistically over the quinoa and spinach.
約2 分
13
Top each bowl with a generous portion of the crispy roasted chickpeas.
14
Drizzle the tahini dressing over each bowl just before serving.
調理のヒント： You can serve extra dressing on the side.

1人分

栄養情報

76%スコア

カロリー: 828.3kcal
たんぱく質: 28.1g
炭水化物: 97.8g
脂質: 40.5g
食物繊維: 24g
糖類: 15g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

Store leftover components of the bowl separately in airtight containers in the refrigerator.

温め直し

The chickpeas can be re-crisped in a dry pan or oven. Other components are best eaten cold.