Nut-Free Hearty Grain Bowl
Satisfy your cravings for a wholesome, flavorful meal with this Nut-Free Hearty Grain Bowl, a perfect balance of taste and nutrition. This vibrant dish combines fluffy quinoa, protein-packed chickpeas, and fresh vegetables like baby spinach, cherry tomatoes, and cucumber, all brought to life with a zesty hint of lemon juice and olive oil. The creamy crumbles of feta cheese add a touch of indulgence, while a quick sauté of chickpeas ensures a satisfying crunch. Ready in just 35 minutes and ideal for meal prep or a quick weeknight dinner, this nut-free grain bowl is a nutritious, allergen-friendly option packed with fiber, protein, and Mediterranean-inspired flavors. Whether you're feeding the family or meal prepping for the week, this customizable bowl guarantees a hearty, filling, and healthy experience every time.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 15-ounce can chickpeas, canned and drained
- 2 tablespoons olive oil
- 2 cups baby spinach
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 2 tablespoons lemon juice
- 0.25 cup red onion, finely chopped
- 0.5 cup feta cheese, crumbled
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the quinoa under cold water to remove any bitterness.
In a medium saucepan, combine the quinoa and water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is tender.
While the quinoa is cooking, heat 1 tablespoon of olive oil in a skillet over medium heat.
Add the chickpeas to the skillet, season with salt and pepper, and sauté for about 5 minutes until they are slightly crispy.
In a large mixing bowl, combine the cooked quinoa, chickpeas, baby spinach, cherry tomatoes, cucumber, and red onion.
Drizzle with the remaining tablespoon of olive oil and lemon juice.
Toss everything together until well combined.
Add the feta cheese and gently fold it into the grain mixture.
Taste and adjust the seasoning with additional salt and pepper if needed.
Divide the grain mixture evenly among four bowls and serve.
Nutrition Facts
Calories |
1795 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.4 g | 98% | |
| Saturated Fat | 22.3 g | 112% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4540 mg | 197% | |
| Total Carbohydrate | 209.8 g | 76% | |
| Dietary Fiber | 30.4 g | 109% | |
| Total Sugars | 28.5 g | ||
| Protein | 73.3 g | 147% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 942 mg | 72% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 2276 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
