Crispy Chickpea Buddha Bowl
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.
Oryginalny przepis autorstwa Forkin
- Łączny czas
- 45 min
- Porcje
- 2
- Trudność
- Średni
- Na porcję
- 828 kcal
Informacja o alergenach: może zawierać sezam. W razie alergii zawsze sprawdzaj opakowania składników.
Przygotowanie stanowiska
Składniki
Składniki
- 400 gchickpea, canned, rinsed and drained
- 0,5 szklankaquinoa, uncooked
- 2 szklankababy spinach
- 0,5 szt.cucumber, diced
- 1 szklankacherry tomato, halved
- 0,25 szt.red onion, thinly sliced
- 0,5 szt.avocado, sliced
chickpeas
- 2 łyżkaolive oil
- 1 łyżeczkapaprika
- 0,5 łyżeczkacumin
- 0,5 łyżeczkagarlic powder
- 0,25 łyżeczkasalt
- 0,13 łyżeczkablack pepper, freshly ground
quinoa
- 1 szklankawater
dressing
- 0,5 szt.lemon, juiced
- 3 łyżkatahini
- 2 łyżkawater
- 1 ząbekgarlic, minced
- 1 łyżeczkamaple syrup
- 0,13 łyżeczkasalt
Sprzęt
measuring cups · knife · whisk · cutting board · oven · baking sheet · parchment paper · large bowl · small saucepan · measuring spoons
Sposób przygotowania
Krok po kroku
- 1
Preheat your oven to 200°C (400°F).
Około 5 min
- 2
Drain and rinse the chickpeas thoroughly, then pat them very dry with a clean kitchen towel or paper towels.
Około 2 min
Wskazówka kucharza: 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.
Około 2 min
- 4
Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper.
Około 1 min
Wskazówka kucharza: 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.
Około 25 min
Wskazówka kucharza: 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.
Około 1 min
Wskazówka kucharza: 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.
Około 15 min
- 9
Remove the quinoa from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
Około 5 min
- 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.
Około 3 min
Wskazówka kucharza: 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.
Około 1 min
- 12
Arrange the diced cucumber, halved cherry tomatoes, sliced red onion, and sliced avocado artistically over the quinoa and spinach.
Około 2 min
- 13
Top each bowl with a generous portion of the crispy roasted chickpeas.
- 14
Drizzle the tahini dressing over each bowl just before serving.
Wskazówka kucharza: You can serve extra dressing on the side.
Na porcję
Wartości odżywcze
- Kalorie
- 828,3kcal
- Białko
- 28,1g
- Węglowodany
- 97,8g
- Tłuszcz
- 40,5g
- Błonnik
- 24g
- Cukry
- 15g
Wartości oszacowano na podstawie ilości składników w przepisie. Mogą się różnić zależnie od marki i zamienników.
Przechowuj prawidłowo
Store leftover components of the bowl separately in airtight containers in the refrigerator.
The chickpeas can be re-crisped in a dry pan or oven. Other components are best eaten cold.