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.
Оригинальный рецепт от Forkin
- Общее время
- 45 мин
- Порции
- 2
- Сложность
- Средне
- На порцию
- 828 kcal
Информация об аллергенах: может содержать кунжут. При наличии аллергии всегда проверяйте упаковки ингредиентов.
Подготовка
Ингредиенты
Ингредиенты
- 400 gchickpea, canned, rinsed and drained
- 0,5 стаканquinoa, uncooked
- 2 стаканbaby spinach
- 0,5 шт.cucumber, diced
- 1 стаканcherry tomato, halved
- 0,25 шт.red onion, thinly sliced
- 0,5 шт.avocado, sliced
chickpeas
- 2 ст. л.olive oil
- 1 ч. л.paprika
- 0,5 ч. л.cumin
- 0,5 ч. л.garlic powder
- 0,25 ч. л.salt
- 0,13 ч. л.black pepper, freshly ground
quinoa
- 1 стаканwater
dressing
- 0,5 шт.lemon, juiced
- 3 ст. л.tahini
- 2 ст. л.water
- 1 зубчикgarlic, minced
- 1 ч. л.maple syrup
- 0,13 ч. л.salt
Инвентарь
measuring cups · knife · whisk · cutting board · oven · baking sheet · parchment paper · large bowl · small saucepan · measuring spoons
Приготовление
Шаг за шагом
- 1
Preheat your oven to 200°C (400°F).
Около 5 мин
- 2
Drain and rinse the chickpeas thoroughly, then pat them very dry with a clean kitchen towel or paper towels.
Около 2 мин
Совет повара: 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.
Около 2 мин
- 4
Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper.
Около 1 мин
Совет повара: 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.
Около 25 мин
Совет повара: 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.
Около 1 мин
Совет повара: 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.
Около 15 мин
- 9
Remove the quinoa from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
Около 5 мин
- 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.
Около 3 мин
Совет повара: 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.
Около 1 мин
- 12
Arrange the diced cucumber, halved cherry tomatoes, sliced red onion, and sliced avocado artistically over the quinoa and spinach.
Около 2 мин
- 13
Top each bowl with a generous portion of the crispy roasted chickpeas.
- 14
Drizzle the tahini dressing over each bowl just before serving.
Совет повара: You can serve extra dressing on the side.
На порцию
Пищевая ценность
- Калории
- 828,3kcal
- Белок
- 28,1g
- Углеводы
- 97,8g
- Жиры
- 40,5g
- Клетчатка
- 24g
- Сахара
- 15g
Расчёт основан на количестве ингредиентов в рецепте. Значения могут меняться в зависимости от бренда и замен.
Правильное хранение
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.