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 porciji
Cuisine: american
Ingredients: 400 g chickpea canned, rinsed and drained; 2 žlica olive oil; 1 žlička paprika; 0,5 žlička cumin; 0,5 žlička garlic powder; 0,25 žlička salt; 0,13 žlička black pepper freshly ground; 0,5 skodelica quinoa uncooked; 1 skodelica water; 0,5 kos lemon juiced; 3 žlica tahini; 2 žlica water; 1 strok garlic minced; 1 žlička maple syrup; 0,13 žlička salt; 2 skodelica baby spinach; 0,5 kos cucumber diced; 1 skodelica cherry tomato halved; 0,25 kos red onion thinly sliced; 0,5 kos 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.

Izvirni recept avtorja Forkin

Skupni čas: 45 min
Porcije: 2
Zahtevnost: Srednje
Na porcijo: 828 kcal

VeganskoVegetarijanskoBrez glutena

Informacije o alergenih: lahko vsebuje sezam. Če imate alergijo, vedno preverite embalažo sestavin.

Priprava

Sestavine

400 gchickpea, canned, rinsed and drained
0,5 skodelicaquinoa, uncooked
2 skodelicababy spinach
0,5 koscucumber, diced
1 skodelicacherry tomato, halved
0,25 kosred onion, thinly sliced
0,5 kosavocado, sliced

chickpeas

2 žlicaolive oil
1 žličkapaprika
0,5 žličkacumin
0,5 žličkagarlic powder
0,25 žličkasalt
0,13 žličkablack pepper, freshly ground

quinoa

1 skodelicawater

dressing

0,5 koslemon, juiced
3 žlicatahini
2 žlicawater
1 strokgarlic, minced
1 žličkamaple syrup
0,13 žličkasalt

Oprema

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

Postopek

Korak za korakom

1
Preheat your oven to 200°C (400°F).
Približno 5 min
2
Drain and rinse the chickpeas thoroughly, then pat them very dry with a clean kitchen towel or paper towels.
Približno 2 min
Kuharjeva opomba: 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.
Približno 2 min
4
Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper.
Približno 1 min
Kuharjeva opomba: 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.
Približno 25 min
Kuharjeva opomba: 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.
Približno 1 min
Kuharjeva opomba: 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.
Približno 15 min
9
Remove the quinoa from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
Približno 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.
Približno 3 min
Kuharjeva opomba: 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.
Približno 1 min
12
Arrange the diced cucumber, halved cherry tomatoes, sliced red onion, and sliced avocado artistically over the quinoa and spinach.
Približno 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.
Kuharjeva opomba: You can serve extra dressing on the side.

Na porcijo

Hranilne vrednosti

76%Ocena

Kalorije: 828,3kcal
Beljakovine: 28,1g
Ogljikovi hidrati: 97,8g
Maščobe: 40,5g
Vlaknine: 24g
Sladkorji: 15g

Ocena temelji na količinah sestavin v receptu. Vrednosti se lahko razlikujejo glede na znamke in zamenjave.

Pravilno shranjevanje

Shranjevanje

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

Pogrevanje

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