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.
O rețetă originală de Forkin
- Durată totală
- 45 min.
- Porții
- 2
- Dificultate
- Medie
- Per porție
- 828 kcal
Informații despre alergeni: poate conține susan. Verifică întotdeauna ambalajele ingredientelor dacă ai o alergie.
Pregătirea ingredientelor
Ingrediente
Ingrediente
- 400 gchickpea, canned, rinsed and drained
- 0,5 canăquinoa, uncooked
- 2 canăbaby spinach
- 0,5 buc.cucumber, diced
- 1 canăcherry tomato, halved
- 0,25 buc.red onion, thinly sliced
- 0,5 buc.avocado, sliced
chickpeas
- 2 lingurăolive oil
- 1 lingurițăpaprika
- 0,5 lingurițăcumin
- 0,5 lingurițăgarlic powder
- 0,25 lingurițăsalt
- 0,13 lingurițăblack pepper, freshly ground
quinoa
- 1 canăwater
dressing
- 0,5 buc.lemon, juiced
- 3 lingurătahini
- 2 lingurăwater
- 1 cățelgarlic, minced
- 1 lingurițămaple syrup
- 0,13 lingurițăsalt
Ustensile
measuring cups · knife · whisk · cutting board · oven · baking sheet · parchment paper · large bowl · small saucepan · measuring spoons
Mod de preparare
Pas cu pas
- 1
Preheat your oven to 200°C (400°F).
Aproximativ 5 min.
- 2
Drain and rinse the chickpeas thoroughly, then pat them very dry with a clean kitchen towel or paper towels.
Aproximativ 2 min.
Nota bucătarului: 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.
Aproximativ 2 min.
- 4
Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper.
Aproximativ 1 min.
Nota bucătarului: 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.
Aproximativ 25 min.
Nota bucătarului: 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.
Aproximativ 1 min.
Nota bucătarului: 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.
Aproximativ 15 min.
- 9
Remove the quinoa from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
Aproximativ 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.
Aproximativ 3 min.
Nota bucătarului: 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.
Aproximativ 1 min.
- 12
Arrange the diced cucumber, halved cherry tomatoes, sliced red onion, and sliced avocado artistically over the quinoa and spinach.
Aproximativ 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.
Nota bucătarului: You can serve extra dressing on the side.
Per porție
Valori nutriționale
- Calorii
- 828,3kcal
- Proteine
- 28,1g
- Carbohidrați
- 97,8g
- Grăsimi
- 40,5g
- Fibre
- 24g
- Zahăr
- 15g
Estimare bazată pe cantitățile ingredientelor din rețetă. Valorile pot varia în funcție de mărci și înlocuiri.
Păstrează gustul bun
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.