Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

4.7

(35)

30 Reviews

Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.

Carolyn Casner

Updated on August 29, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie Gut Healthy Anti-Inflammatory Mediterranean Diet

Jump to Nutrition Facts

Nutrition Notes

Are Chickpeas Healthy?

Chickpeas are a type of legume. Also known as garbanzo beans, chickpeas offer a wealth of nutrition, including complex carbohydrates, plant protein, fiber, antioxidants, vitamins and minerals. They're an excellent source of folate and also offer some iron and potassium.

Is Quinoa Good for You?

Quinoa is a whole-grain that is also a plant-based source of complete protein—1 cup of quinoa provides 8 grams of protein. That 1-cup serving also gives you 5 grams of filling fiber. Quinoa also provides antioxidants, vitamins and minerals. Altogether, quinoa's nutritional package has been linked with reduced inflammation, which may help prevent chronic diseases. Thanks to its fiber, quinoa also helps create a healthy gut environment and can help with blood sugar control.

a photo of the servings divided into 4 bowls — Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

Are Roasted Red Peppers Healthy?

Roasted red peppers are just red bell peppers that have been roasted. If you want a vitamin C boost, red peppers are the food to reach for. One medium red bell pepper contains almost twice the daily amount of vitamin C you need—plus a quarter of your day's worth of vitamin A. Bell peppers also provide some fiber. As their color would suggest, red bell peppers are loaded with antioxidants—making them inflammation fighters and disease preventers. Bell peppers have been linked with brain, immune and eye health.

Tips from the Test Kitchen

Can I Make This Recipe Ahead of Time?

To make ahead, prepare red pepper sauce (Step 1) and quinoa (Step 2); refrigerate in separate containers. Assemble just before serving.

Frequently Asked Questions

Additional reporting by Carrie Myers, M.S.

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Ingredients

1 (7 ounce) jar roasted red peppers, rinsed
¼ cup slivered almonds
4 tablespoons extra-virgin olive oil, divided
1 small clove garlic, minced
1 teaspoon paprika
½ teaspoon ground cumin
¼ teaspoon crushed red pepper (optional)
2 cups cooked quinoa
¼ cup Kalamata olives, chopped
¼ cup finely chopped red onion
1 (15 ounce) can chickpeas, rinsed
1 cup diced cucumber
¼ cup crumbled feta cheese
2 tablespoons finely chopped fresh parsley

Directions

Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth.

Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl.

Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
To serve, divide the quinoa mixture among 4 bowls and top with equal amounts of the chickpeas, cucumber and the red pepper sauce. Sprinkle with feta and parsley.

Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

Originally appeared: EatingWell.com, May 2017; updated in September 2022

Nutrition Facts (per serving)

479	Calories
25g	Fat
50g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 479
% Daily Value *
Total Carbohydrate 50g	18%
Dietary Fiber 8g	28%
Total Sugars 3g
Protein 13g	25%
Total Fat 25g	32%
Saturated Fat 4g	22%
Cholesterol 8mg	3%
Vitamin A 1146IU	23%
Vitamin C 10mg	11%
Folate 106mcg	26%
Sodium 646mg	28%
Calcium 136mg	10%
Iron 4mg	19%
Magnesium 110mg	26%
Potassium 443mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.