Mediterranean
Quinoa Veggie Lunch Bowl
Quinoa, roasted chickpeas, cucumber, and a lemon-tahini dressing make a lunch that is filling without meat. The chickpeas are the crunch if you pack the dressing on the side.
- Prep
- 15 min
- Cook
- 15 min
- Total
- 30 min
- Servings
- 4
- Difficulty
- Easy
Why you’ll love it
- Quinoa and chickpeas make it a meal.
- Tahini is the sauce, thinned with lemon so it is not a paste.
- You can cook the quinoa while you chop.
- It is gluten-free and dairy-free as written.
Ingredients
Ingredient amounts scale. Oven temperature and cook time do not. Salt, spices, and leaveners are a starting point after you scale. Taste and adjust.
Rough grocery estimate for the full recipe: about $8–$12 at a typical US supermarket. Prices vary by store, region, and season.
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Instructions
- 1
Simmer the quinoa, water, and salt, covered, for 15 minutes, until the grains are tender and the water is absorbed. Fluff and cool 5 minutes.
- 2
While it cooks, toss the chickpeas with the oil and cumin in a skillet over medium heat until they are hot and a few skins split, about 5 minutes.
- 3
Stir the tahini, lemon juice, water, and pepper into a sauce. Add another teaspoon of water if it is too thick to drizzle.
- 4
Divide the quinoa, chickpeas, cucumber, and tomatoes among four containers.
- 5
Pack the sauce on the side and spoon it on when you eat.
Pro tips
- Rinse the quinoa. Unrinsed quinoa can taste bitter.
- The sauce thickens in the fridge. Loosen it with a teaspoon of water.
- If you want the chickpeas crisper, roast them at 400°F for 20 minutes instead of using the skillet.
Easy substitutions
- Quinoa
- Brown rice, cooked
- Tahini
- A drizzle of olive oil and extra lemon
- Chickpeas
- White beans
Storage and reheating
Storage
Refrigerate up to 4 days. Keep the sauce separate.
Reheating
Eat cold, or warm the quinoa and chickpeas and add the vegetables and sauce after.
Nutrition
Estimates per serving, using standard ingredient averages and rounded to the nearest gram. This is not a lab analysis, and it shifts if you change brands or add sides.
- Calories
- 360
- Protein
- 13 g
- Carbs
- 48 g
- Fat
- 13 g
- Fiber
- 8 g
Budget friendly · Stovetop · Vegetarian, Dairy-Free, Gluten-Free
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From the kitchen
Kitchen tools we love
Practical tools these recipes actually use. This is not a review roundup, and these are not paid placements. If affiliate links are added later, they will be labeled and disclosed.
A heavy 12-inch skillet
Most of the chicken and steak recipes are written for one pan that holds heat. Stainless or cast iron both work.
An air fryer with a real basket
The air-fryer recipes expect a single layer. A crowded basket steams instead of browning.
A half-sheet pan
Drumsticks, potatoes, sausage, and carrots all use one. A dark pan browns faster than a very shiny one.
A sharp chef’s knife
These recipes do not need a specialty blade. A sharp 8-inch knife is faster and safer than a dull one.
A large cutting board
Big enough that the onion and the raw chicken are not sharing the same puddle.
Dry cups and a liquid cup
Desserts in particular expect level dry measures and a separate cup for milk.
An instant-read thermometer
Use it for poultry, pork chops, and meatloaf. Color is a weak guide.
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