Garbanzo Grain Bowl With Green Tahini Sauce

By Molly Cleary, MS, RD, CDN, CNSC
Updated September 08, 2019
chickpea grain bowl

Molly Cleary

Nutrition Highlights (per serving)

Calories 516
Fat 30g
Carbs 51g
Protein 16g
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Nutrition Facts
Servings: 2
Amount per serving  
Calories 516
% Daily Value*
Total Fat 30g 38%
Saturated Fat 4g 20%
Cholesterol 0mg 0%
Sodium 540mg 23%
Total Carbohydrate 51g 19%
Dietary Fiber 12g 43%
Total Sugars 8g  
Includes 0g Added Sugars 0%
Protein 16g  
Vitamin D 0mcg 0%
Calcium 210mg 16%
Iron 6mg 33%
Potassium 837mg 18%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 30 min
Prep 15 min, Cook 15 min
Servings 2

Plant-based diets have been shown to decrease the risk of several chronic diseases, but translating these diet recommendations into an actual meal can require a little guidance. A grain bowl is an easy and versatile option for those opting to go more plant-based. Also known as a "Buddha bowl" or "nourish bowl," these meals typically contains at least one vegetable, a whole grain or root vegetable, a legume, and a healthy fat.

The combinations are endless and this formula will typically yield a tasty and satisfying meal. This recipe uses fiber-rich arugula as a base, which adds bulk to the dish while keeping calorie content reasonable. Protein comes from the quinoa, chickpeas, and pumpkin seeds. Fats from the tahini, olive oil, and pumpkin seeds increase the satisfaction factor and help to make the dish more filling.

Ingredients

  • 1 sweet potato
  • 1 tablespoon olive oil
  • 1/8 teaspoon cumin
  • 1/8 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon chili powder
  • 1 cup chickpeas
  • 1/4 cup quinoa (dry)
  • 3 cups of arugula
  • 2 tablespoons pumpkin seeds, shelled
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 clove of garlic
  • ¼ teaspoon salt
  • ¼ cup fresh parsley
  • ¼ cup fresh cilantro
  • Water to thin, about 2 tablespoons

Preparation

  1. Pre-heat oven to 400F.

  2. Chop sweet potato into bite-sized pieces and toss with half of the olive oil, half of the cumin, half of the paprika, half of the black pepper, and all of the chili powder.

  3. Drain and rinse the chickpeas. Toss with the other half of the olive oil, cumin, paprika, and black pepper.

  4. Roast both the sweet potato and the chickpeas at 400F for 25 minutes, turning halfway through.

  5. Cook quinoa according to package directions. If you bought in bulk, bring quinoa and 1/2 cup of water to a boil. Once boiling, turn down to a simmer and cook for 10-12 minutes until water has absorbed.

  6. While the quinoa is cooking, make the green tahini sauce. Measure all ingredients into a small blender or food processor and blend until smooth. Slowly add in water until sauce is to your desired consistency.

  7. Layers bowls with a base of arugula. Top with quinoa, sweet potatoes, chickpeas, pumpkin seeds, and green tahini.

Ingredient Variations and Substitutions

Other whole grains such as barley, farro, or couscous would also work well with this dish.

You can also use baby spinach or kale in place of arugula.

Parsley and cilantro are a good base, but you can also use chives, scallions, or any other leftover fresh herbs that you have on hand.

Cooking and Serving Tips

Serve hot for dinner or cold leftover for lunch. Wait until serving to add the tahini sauce.

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