Chickpea and Quinoa Bowl
Whether you’re looking for a satisfying weekday lunch, a light dinner, or a meal prep option that’s both nourishing and flavorful, this Chickpea and Quinoa Bowl is a go-to. It’s colorful, vibrant, and filled with wholesome ingredients that fuel your body and delight your taste buds.
The bowl brings together the nutty earthiness of quinoa, peppery arugula, crispy spiced chickpeas, and sautéed sweet vegetables, all topped with a refreshing dollop of vegan yogurt, a sprinkle of parsley, and a splash of lime juice. It’s the perfect example of how simple, real ingredients can come together to make something greater than the sum of its parts.
Why You’ll Love This Chickpea and Quinoa Bowl
- Plant-based and wholesome – 100% vegan and made with whole food ingredients.
- High in protein and fiber – Thanks to chickpeas and quinoa, it’s incredibly filling.
- Quick and easy – You can pull this together in about 30 minutes.
- Great for meal prep – It stores beautifully and tastes even better the next day.
- Customizable – Easily adaptable with whatever greens, grains, or veggies you have on hand.
Ingredients You’ll Need
Here’s a breakdown of the ingredients that make this bowl so special:
Base:
- 1 cup cooked quinoa – Fluffy, nutty, and protein-rich. A fantastic gluten-free grain alternative.
- 1 handful fresh arugula – Adds a peppery, slightly bitter bite that balances the richness of the chickpeas.
Chickpeas:
- 1 can chickpeas, drained and rinsed – You can also use 1.5 cups of home-cooked chickpeas.
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- Salt and Black pepper to taste
Vegetables:
- 1 small onion, thinly sliced
- 1 red bell pepper, sliced
- 1 cup cherry tomatoes, halved
Toppings (Optional but recommended):
- 1-2 tbsp vegan yogurt – Adds a creamy, cooling contrast to the warm, savory components.
- Fresh parsley, chopped – Bright and herbaceous.
- Juice of 1/2 lime – A zesty finish that ties all the flavors together.
Tips and Variations
Make it your own:
- Grain Swap: Try brown rice, couscous, millet, or farro instead of quinoa.
- Leafy Greens: Use spinach, kale, or mixed salad greens in place of arugula.
- Extra Veggies: Add zucchini, mushrooms, or roasted sweet potato for more variety.
- Protein Boost: Add a sprinkle of hemp seeds or chopped nuts.
- Spice it up: A dash of chili flakes or hot sauce makes a great addition for heat lovers.
- Creamy Dressing Alternative: Instead of vegan yogurt, you can drizzle tahini-lemon dressing or avocado-lime crema.
Meal Prep Tips
This recipe is fantastic for meal prepping. Simply store each component in a separate airtight container in the fridge and assemble just before eating. The chickpeas and quinoa will last for up to 4–5 days refrigerated, and the sautéed vegetables hold their flavor well.
To save time during the week:
- Cook a large batch of quinoa.
- Make a double batch of chickpeas and veggies.
- Chop the parsley and store it in a paper towel-lined container.
You can mix and match with different greens and toppings throughout the week to keep things interesting.
Frequently Asked Questions: Chickpea and Quinoa Bowl
Can I make this Chickpea and Quinoa Bowl ahead of time?
Absolutely! This is one of those dishes that tastes great the next day. Just store the components separately if possible and assemble before eating. If you want to eat it cold, let the flavors meld overnight—it becomes even more delicious.
Is this recipe gluten-free?
Yes! Every ingredient in this recipe is naturally gluten-free. Just be sure to double-check your vegan yogurt label if you’re highly sensitive, as some flavored varieties may include thickeners that contain gluten.
What can I use instead of vegan yogurt?
If vegan yogurt isn’t your thing, here are a few alternatives:
- A drizzle of tahini or tahini-lemon dressing.
- Mashed avocado with lime.
- Cashew cream or dairy-free sour cream.
Each adds a creamy, satisfying element to the bowl.
How do I make the chickpeas crispier?
Here are a few tips:
- Pat them completely dry before frying.
- Don’t overcrowd the pan; give them room to crisp up.
- Let them sit in the hot pan without stirring too much.
- Optionally, roast them in the oven at 400°F (200°C) for 20–25 minutes instead of pan-frying.
Can I serve this Chickpea and Quinoa Bowl cold?
Yes! It’s just as good cold as it is warm, which makes it ideal for packed lunches or picnics. Just hold off on adding the vegan yogurt and lime juice until serving to keep everything fresh.
How can I make this bowl oil-free?
To go oil-free:
- Dry sauté the chickpeas and vegetables using a non-stick pan and a splash of water or broth.
- Skip the olive oil or replace it with a touch of tahini or avocado for creaminess.
- Choose an oil-free vegan yogurt or omit it altogether.
Check out more recipes:
Savory Chickpea Granola Clusters
Chickpea and Quinoa bowl
Ingredients
Base
- 1 cup quinoa
- 1¾ cup water
- ½ tsp salt
- 1 handful fresh arugula
Chickpeas
- 1 can chickpeas drained and rinsed
- 1 tbsp olive oil
- ½ tsp garlic powder
- salt and black pepper to taste
Vegetbales
- 1 white onion thinly sliced
- 1 red bell pepper sliced
- 1 cup cheryy tomatoes
Toppings
- 1-2 tbsp vegan plain yogurt
- 1 tbsp fresh parsley chopped
- 1 lime sliced in quarters
Instructions
- Cook the Quinoa. If you haven’t already cooked the quinoa, start here. To cook: Rinse 1 cup dry quinoa under cold water to remove bitterness. Combine it in a saucepan with 1 ¾ cup water and a pinch of salt. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes or until all the water is absorbed. Fluff with a fork and set aside.
- Sauté the Chickpeas. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the chickpeas and season with garlic powder salt and black pepper. Cook, stirring occasionally, until golden and slightly crispy on the outside (about 7–10 minutes). Tip: For even crispier chickpeas, make sure they’re as dry as possible before cooking. You can also add a pinch of smoked paprika or cumin if you want extra depth.
- Cook the Vegetables. Once the chickpeas are golden, remove them and set aside. Add the sliced onion and red pepper to the pan with a touch more oil if needed. Sauté for 5 minutes, then add cherry tomatoes and cook for another 3–4 minutes until everything is tender and slightly caramelized. Let the veggies soak up some of the flavor from the pan – that’s where the magic happens.
- Assemble the Bowl. In a large serving bowl (or two smaller ones): Add a bed of arugula. Spoon in the warm quinoa. Pile on the sautéed chickpeas and vegetables. Add a dollop of vegan yogurt, sprinkle with fresh parsley, and drizzle with lime juice. Serve immediately, or let it cool and pack it up for later – it holds up beautifully!
