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.
Forkin tarafından hazırlanan özgün tarif
- Toplam süre
- 45 dk.
- Porsiyon
- 2
- Zorluk
- Orta
- Porsiyon başına
- 828 kcal
Alerjen bilgisi: susam içerebilir. Alerjiniz varsa malzeme ambalajlarını mutlaka kontrol edin.
Ön hazırlık
Malzemeler
Malzemeler
- 400 gchickpea, canned, rinsed and drained
- 0,5 su bardağıquinoa, uncooked
- 2 su bardağıbaby spinach
- 0,5 adetcucumber, diced
- 1 su bardağıcherry tomato, halved
- 0,25 adetred onion, thinly sliced
- 0,5 adetavocado, sliced
chickpeas
- 2 yemek kaşığıolive oil
- 1 çay kaşığıpaprika
- 0,5 çay kaşığıcumin
- 0,5 çay kaşığıgarlic powder
- 0,25 çay kaşığısalt
- 0,13 çay kaşığıblack pepper, freshly ground
quinoa
- 1 su bardağıwater
dressing
- 0,5 adetlemon, juiced
- 3 yemek kaşığıtahini
- 2 yemek kaşığıwater
- 1 dişgarlic, minced
- 1 çay kaşığımaple syrup
- 0,13 çay kaşığısalt
Ekipman
measuring cups · knife · whisk · cutting board · oven · baking sheet · parchment paper · large bowl · small saucepan · measuring spoons
Hazırlanışı
Adım adım
- 1
Preheat your oven to 200°C (400°F).
Yaklaşık 5 dk.
- 2
Drain and rinse the chickpeas thoroughly, then pat them very dry with a clean kitchen towel or paper towels.
Yaklaşık 2 dk.
Aşçının notu: 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.
Yaklaşık 2 dk.
- 4
Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper.
Yaklaşık 1 dk.
Aşçının notu: 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.
Yaklaşık 25 dk.
Aşçının notu: 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.
Yaklaşık 1 dk.
Aşçının notu: 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.
Yaklaşık 15 dk.
- 9
Remove the quinoa from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
Yaklaşık 5 dk.
- 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.
Yaklaşık 3 dk.
Aşçının notu: 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.
Yaklaşık 1 dk.
- 12
Arrange the diced cucumber, halved cherry tomatoes, sliced red onion, and sliced avocado artistically over the quinoa and spinach.
Yaklaşık 2 dk.
- 13
Top each bowl with a generous portion of the crispy roasted chickpeas.
- 14
Drizzle the tahini dressing over each bowl just before serving.
Aşçının notu: You can serve extra dressing on the side.
Porsiyon başına
Besin değerleri
- Kalori
- 828,3kcal
- Protein
- 28,1g
- Karbonhidrat
- 97,8g
- Yağ
- 40,5g
- Lif
- 24g
- Şeker
- 15g
Tarifteki malzeme miktarlarından tahmin edilmiştir. Değerler markalara ve değişikliklere göre farklılık gösterebilir.
Tazeliğini koruyun
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.