Chickpeas and Dumplings.

I could not be more excited about these chickpeas and dumplings! This is literally a hug in a bowl. I promise it will be your new favorite thing! If you’ve been around for a while, then you know that one of my favorite recipes EVER is my chicken and dumplings. They are the ultimate comfort […]

The post Chickpeas and Dumplings. appeared first on How Sweet Eats.

I could not be more excited about these chickpeas and dumplings!

chickpeas and dumplings

This is literally a hug in a bowl. I promise it will be your new favorite thing!

skillet of chickpeas and dumplings

If you’ve been around for a while, then you know that one of my favorite recipes EVER is my chicken and dumplings. They are the ultimate comfort food – creamy, comforting, cozy – basically the perfect meal when you’re in need of some comfort. Or when it’s a chilly day.

It’s also a recipe that so many people love!

chickpeas and dumplings

I love that this is a mix of soup and stew. It’s so creamy and hearty and wonderful. Truly, it can’t be beat!

chickpeas and dumplings

This recipe here is basically my chicken and dumplings recipe, scaled down a bit. With chickpeas swapped for the chicken. The chickpeas definitely add an interesting element to the soup. I LOVE THEM. They have a bit more texture than the shredded chicken, of course. But if you’re looking for a vegetarian option, or just a non-chicken option, this is it!

close up of chickpeas and dumplings

Honestly, I’ve made the chicken and dumplings before without the chicken, when I just didn’t want it! But it just wasn’t hearty enough. I’ve made chicken and mushroom dumplings too, but the mushrooms aren’t the texture I was going for. You know?! This could become a bit of a clean-out-the-fridge meal if you’d like. Today, I stuck to the classics.

So enter… the chickpeas! 

Yes, the chickpeas add a bit of texture, but they also make the dish more satisfying and filling. It’s the perfect winter meal. It comes together in a little over 30 minutes, tastes like heaven and is the coziest, comforting dish that I can imagine.

Of course, I don’t miss the chicken at all. Emilia ate the bowl like she couldn’t wait for another! Eddie doesn’t need to know about the lack of chicken here… ha! 

Make this goodness today!

chickpeas and dumplings

Chickpeas and Dumplings

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Chickpeas and Dumplings

This chickpeas and dumplings recipe is a perfect vegetarian solution to creamy chicken and dumplings! Just as delicious, made with chickpeas!
Course Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 people
Author How Sweet Eats

Ingredients

  • 3 tablespoon unsalted butter
  • 1 small sweet onion, diced
  • 2 medium carrots, peeled and diced
  • 2 celery stalks, diced
  • 2 garlic cloves, minced
  • kosher salt and pepper
  • 1/2 teaspoon chopped fresh rosemary
  • 1/2 teaspoon chopped fresh thyme
  • 3 tablespoons all-purpose flour
  • 3 to 4 cups chicken stock or vegetable stock
  • 1 15 ounce can of chickpeas, drained and rinsed
  • 1/4 cup heavy cream
  • chopped fresh parsley, for topping

herbed dumplings

  • 1 cup all-purpose flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • ½ teaspoon poultry seasoning
  • 1 large egg lightly beaten
  • ½ cup buttermilk

Instructions

  • Melt the butter in a pot over medium-low heat. Once melted, stir in the onion, carrots, celery and garlic with a big pinch of salt and pepper. Stir in the rosemary and thyme. Cook until the vegetables soften, about 5 minutes.
  • While the veggies soften, make the dumplings. Whisk together the 1 cup of flour, baking powder, salt and poultry seasoning in a large bowl. Combine the milk and the eggs, then stir into the flour until just mixed. Set aside for a few minutes.
  • Stir the 3 tablespoons of flour into the pan, coating the vegetables to create a roux. Cook, stirring often, for 5 minutes, making sure it doesn’t burn. Slowly stream in 3 cups of the chicken stock, stirring while doing so. Cook for another 5 minutes, letting the mixture come to a low boil - it should thicken a bit.
  • Stir in the chickpeas. Stir in the cream. You want the mixture to be lightly bubbling over medium heat. Taste and season with more salt and pepper if needed.
  • Take the dumpling batter and drop spoonfuls of it into the soup. Cook for 7 minutes, then flip the dumplings and cook them for 7 minutes more. If the mixture comes to a full boil, decrease the heat while simmering the dumplings.
  • Sprinkle with parsley and serve!

chickpeas and dumplings

I’d like to nap on that little puffy dumpling cloud!

The post Chickpeas and Dumplings. appeared first on How Sweet Eats.

One-Pot Vegan Chickpea Curry

This article is from Delicious Everyday.
This One-Pot Vegan Chickpea Curry is fragrant, creamy, and simple to make! Made with a coconut base and full of chickpeas and cauliflower, this is sure to become your favorite vegan, Indian-inspired meal! Just …

This article is from Delicious Everyday.

This One-Pot Vegan Chickpea Curry is fragrant, creamy, and simple to make! Made with a coconut base and full of chickpeas and cauliflower, this is sure to become your favorite vegan, Indian-inspired meal! Just a couple of spices, and this curry dish is as authentic as a dish from your favorite restaurant! And it’s super...

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Instant Pot Hummus

This Instant Pot hummus is super creamy and easy to make from scratch using a pressure cooker! You’ll be hooked on the flavor. Here’s a fun trick you can whip up with your pressure cooker: Instant Pot hummus! Sure, it’s easy to buy store-bought hummus. But for the very best creamy chickpea puree: homemade hummus is where it’s at! It’s a great trick using your Instant Pot, and perfect if you whip up a big batch of chickpeas. This recipe comes straight to you from our friend Sarah Copeland’s new cookbook, Instant Family Meals: an incredible collection of beautiful recipes and genius tips for your pressure cooker. Let’s get started! Why make Instant Pot hummus? Hummus has grown from a niche food (when we were kids!) to a household staple today. Really, I don’t know what our household would do without it! We do buy our hummus often, but when we can, we like to make it at home. Which is why we love this hummus recipe from Sarah’s book! Why make Instant Pot hummus? It’s got the best flavor. Many purchased hummus brands can be overly intense and garlicky, or too bland. Homemade hummus has just the right integrity […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

This Instant Pot hummus is super creamy and easy to make from scratch using a pressure cooker! You’ll be hooked on the flavor.

Instant pot hummus

Here’s a fun trick you can whip up with your pressure cooker: Instant Pot hummus! Sure, it’s easy to buy store-bought hummus. But for the very best creamy chickpea puree: homemade hummus is where it’s at! It’s a great trick using your Instant Pot, and perfect if you whip up a big batch of chickpeas. This recipe comes straight to you from our friend Sarah Copeland’s new cookbook, Instant Family Meals: an incredible collection of beautiful recipes and genius tips for your pressure cooker. Let’s get started!

Why make Instant Pot hummus?

Hummus has grown from a niche food (when we were kids!) to a household staple today. Really, I don’t know what our household would do without it! We do buy our hummus often, but when we can, we like to make it at home. Which is why we love this hummus recipe from Sarah’s book! Why make Instant Pot hummus?

  • It’s got the best flavor. Many purchased hummus brands can be overly intense and garlicky, or too bland. Homemade hummus has just the right integrity in flavor.
  • It’s cheaper! Some hummus brands can be quite expensive: homemade hummus in an Instant Pot is cheaper than buying lots of hummus tubs.
  • It’s a great use for a batch of chickpeas. If you cook up a big batch of chickpeas in your Instant Pot, what better way to use them? Use half for hummus and half for eating.
Instant pot hummus

About the book: Instant Family Meals

This recipe is from the book Instant Family Meals by our dear friend Sarah Copeland, and it truly is a masterpiece! This collection of recipes is beautifully fresh, modern and sophisticated: just like Sarah’s recipes always are. (Her other cookbooks Feast and Every Day is Saturday are both big hits in our house!)

You’ll find recipes like Sweet Potato Tacos, Eggplant Parmesan, Cacio e Pepe Risotto, and Double Chocolate Cheesecake. Yes, please! There are wholesome healthy recipes for people of every diet, including lots for vegetable-forward eaters like ourselves. Congratulations to Sarah on this new masterpiece!

Instant Family Meals

A few tips for the chickpeas

Here we’ve provided a few methods for cooking the chickpeas in this Instant Pot hummus. You can cook lots of chickpeas, or just enough for this hummus. You can also soak the chickpeas to decrease the cook time and make for more tender chickpeas.

  • Cook just enough for the hummus. In the instructions below we’ve provided instructions to cook just enough chickpeas for the hummus recipe. This is great if you’re not sure whether you’ll use the rest of the chickpeas.
  • Make 1 pound chickpeas. You can cook up to 1 pound of chickpeas at one time! If you do this, you can eat the remaining chickpeas or freeze them for up to 3 months. Go to Instant Pot Chickpeas.
  • Soak if you have time. If you have time to soak the chickpeas over night, even better! Soak 1 pound chickpeas with 8 cups water for 10 to 12 hours. Then you can reduce the cook time to 20 to 25 minutes.
Instant pot hummus

Ingredients for Instant Pot hummus

Once you’ve cooked the chickpeas, this Instant Pot hummus is a breeze to whip up! You’ll need a food processor for this task (a blender doesn’t get it smooth enough!). Here’s what you’ll need on hand:

  • Cooked chickpeas
  • Garlic
  • Tahini
  • Fresh lemon juice
  • Ground coriander A fun variation on the standard cumin! we loved this
  • Kosher salt
  • Olive oil
  • Water, as needed

A bit about tahini

If you’ve never made hummus before, you’ll need a jar of tahini! Tahini is sesame seed paste that’s most famous for its use in hummus, but it’s used in lots of Middle Eastern and Mediterranean recipes (like lemon tahini sauce!). Since it’s simply made of sesame seeds and salt, tahini is vegan, vegetarian, gluten free, Paleo, keto, and Whole 30 friendly.

If you buy a jar of tahini and aren’t sure how to use it up, we’ve got lots of ideas for you! See our top Delicious & Healthy Tahini Recipes, from hummus to cookies.

Instant pot hummus

More Instant Pot recipes

What else can you make with an Instant Pot? So many things! Alex and I originally weren’t into the pressure cooker trend…until we tried it for ourselves! Here are a few of our favorite ways to use an Instant Pot:

This Instant Pot hummus recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

Print
Instant pot hummus

Creamy Instant Pot Hummus


1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 30 minutes
  • Cook Time: 35 minutes
  • Total Time: 1 hour 5 minutes
  • Yield: 2 1/2 cups
  • Diet: Vegan

Description

This Instant Pot hummus is super creamy and easy to make from scratch using a pressure cooker! You’ll be hooked on the flavor.


Ingredients

For the chickpeas

  • 1 cup dry chickpeas*
  • Water
  • 1 pinch salt

For the Instant Pot hummus

  • 2 cups cooked chickpeas
  • 1 garlic clove
  • 1/4 cup tahini
  • 5 tablespoons lemon juice (2 medium lemons)
  • 1 teaspoon ground coriander
  • 1 teaspoon kosher salt
  • 1/4 cup olive oil
  • Water, as needed

Instructions

  1. Place the chickpeas in the Instant Pot, cover with 2 inches water, and add the kosher salt. Lock the lid and place the vent in the “Sealing” position. (If you want to cook 1 pound chickpeas at once, go to Instant Pot Chickpeas instead!)
  2. Cook on high pressure 35 minutes (unsoaked) or 25 minutes (soaked): Note that it takes about 10 minutes for the pot to “preheat” and come up to pressure before it starts cooking. Wait while the Instant Pot cooks. (During cooking, avoid touching the metal part of the lid.)
  3. Natural release for 20 minutes: After the Instant Pot beeps, wait for another 20 minutes to let the Instant Pot naturally release pressure. (Tip: We set a timer for this part so we don’t forget!) After 20 minutes, vent any remaining steam by moving the vent to “Venting”, covering your hand with a towel or hot pad. Never put your hands or face near the vent when releasing steam. (The pressure indicator in the lid may drop on its own after 10 minutes, meaning that there is no remaining steam in the pot.)
  4. In the bowl of a food processor, add 2 cups of the cooked chickpeas. (You’ll have a few left over, which you can use for another recipe.) Add the garlic, tahini, lemon juice, coriander, and 1 teaspoon salt. Pulse until smooth, scraping the bowl occasionally. 
  5. Turn on the processor and pour in the olive oil until a smooth paste forms, then add water to get to a creamy consistency (we added 10 tablespoons). Process for 3 to 4 minutes until super creamy and smooth. Taste and add additional salt as needed. Store refrigerated for up to 4 to 5 days. 

Notes

Reprinted with permission from Instant Family Meals by Sarah Copeland, copyright © 2020. Photographs by Christopher Testani. Published by Clarkson Potter, a division of Penguin Random House, LLC. 

*If you can, soak the chickpeas for 10 to 12 hours the night before. This decreases the cook time and makes for more tender beans. But you can also do it without soaking and cook longer! 

  • Category: Appetizer
  • Method: Instant Pot
  • Cuisine: Pressure Cooker

Keywords: Instant Pot hummus, hummus instant pot

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Rosemary Roasted Root Vegetable Panzanella

If you’ve never tried panzanella, you’re in for a treat!
Greens are tossed with a medley of fall vegetables, jumbo sourdough croutons (yes, we said jumbo), and tangy-sweet, grainy mustard dressing. Just 30 minutes required for this deceptively wholeso…

Rosemary Roasted Root Vegetable Panzanella

If you’ve never tried panzanella, you’re in for a treat!

Greens are tossed with a medley of fall vegetables, jumbo sourdough croutons (yes, we said jumbo), and tangy-sweet, grainy mustard dressing. Just 30 minutes required for this deceptively wholesome comfort meal.

Origins of Panzanella

Panzanella is a bread salad that’s believed to have originated in Tuscany, Italy. And it may have been invented by peasants as a way to use up stale bread.

Rosemary Roasted Root Vegetable Panzanella from Minimalist Baker →

Fall Chickpea Salad

My Chickpea Avocado Feta Salad is one of my all-time favorite salads. It’s so good, I even put the recipe in our cookbook. It was one of the few from the blog that made it into the book:) Well, if you are a fan of that salad like me, you are goin…

My Chickpea Avocado Feta Salad is one of my all-time favorite salads. It’s so good, I even put the recipe in our cookbook. It was one of the few from the blog that made it into the book:) Well, if you are a fan of that salad like me, you are going to LOVE my…

The post Fall Chickpea Salad appeared first on Two Peas & Their Pod.

1-Pot Green Curry with Chickpeas, Kale, and Sweet Potato

This comforting curry is inspired by our DIY green curry paste, which is a fusion of classic Thai green curry paste with flavors like lemongrass, garlic, and citrus, as well as whole spices like coriander and cumin seed.
I dreamt up this dish after ma…

1-Pot Green Curry with Chickpeas, Kale, and Sweet Potato

This comforting curry is inspired by our DIY green curry paste, which is a fusion of classic Thai green curry paste with flavors like lemongrass, garlic, and citrus, as well as whole spices like coriander and cumin seed.

I dreamt up this dish after making a dressing with this beloved green curry paste and pouring it over fresh kale, Instant Pot chickpeas, and perfect roasted potatoes. While delicious, I knew it would be next level if cooked and married with coconut milk.

1-Pot Green Curry with Chickpeas, Kale, and Sweet Potato from Minimalist Baker →

This 20 Minute Smashed Chickpea Salad Is The Perfect Lunch!

Oh hi! This smashed chickpea salad is my new favorite thing. You guys. Oh my gosh you guys. WHERE HAS THIS BEEN ALL MY LIFE? I actually just typed out “where has this bean all my life” and wow, what a perfect unintended pun. But no, really. Where has this lunch bean all my life? […]

The post This 20 Minute Smashed Chickpea Salad Is The Perfect Lunch! appeared first on How Sweet Eats.

Oh hi! This smashed chickpea salad is my new favorite thing.

smashed chickpea salad on toast with micro greens

You guys. Oh my gosh you guys. WHERE HAS THIS BEEN ALL MY LIFE?

I actually just typed out “where has this bean all my life” and wow, what a perfect unintended pun.

But no, really. Where has this lunch bean all my life? Why have I not been eating it for years?

bowl of smashed chickpeas

I am ALWAYS on the search for delicious lunches. Preferably things that I can make ahead, and while I do love leftovers, sometimes I need lunch ideas that are not leftovers. You know?

And most times I want a cold lunch. Not COLD cold, but not cooked either. Like I just don’t feel like heating up leftovers. 

However! The other thing I love? When a few lunches can be prepared successfully at once without any decrease in quality. Like a meal that only gets better with time, as it sits for a few days. I’m just a leeeeettle high maintenance about lunch. 

smashed chickpeas with dried cherries, shallots, herbs, pecans, yogurt and nutmeg

Beans are a huge part of my lunchtime game. These marinated white beans are some of my favorite. I have another marinated bean recipe for chickpeas in The Pretty Dish – I just find that they go with everything. 

They tend to be super easy to prepare, can be made well in advance and stay great in the fridge. Plus, they are ridiculously satisfying. And take on a whole variety of flavors. 

smashed chickpea salad in a bowl

Enter this smashed chickpea salad!

I am obsessed.

I’ve seen versions of the chickpea “tuna” salad for years and even though these days I considered myself a much more savory person than sweet, the tuna-like version just never intrigued me. In fact, it did the opposite.

But when I thought about a lightly spiced chickpeas salad with dried cherries and nuts, like almonds or pecans, I was so sold. Almost more chicken salad-esque than tuna-like. 

Possibly better.

squeezing lemon on smashed chickpea salad on toast with micro greens

This is how it goes down!

You smash half the chickpeas in the bowl. Add in some diced shallot for a tangy pop, dried cherries for chewy sweetness, crunchy pecans for buttery crunch, and fresh herbs. The real secret is a pinch of freshly grated nutmeg. It adds the perfect hint of spice and really tastes autumnal. 

Right now, I just want my entire life to be autumnal. In case you couldn’t tell. 

All of that gets tossed with some yogurt and mustard and vinegar and lemon juice. I prefer salads like this to be on the drier side. I do not like super wet chicken or tuna salad, so it only makes sense that I don’t love a super wet chickpea salad! If you find that this is too dry for your likely, I suggest an extra tablespoon of yogurt to make it creamier. 

Once it’s all mixed up, it’s DONE! It’s that simple. Of course, the flavors get a little better as it sits in the fridge, but it’s wonderful eaten right away too. 

smashed chickpea salad on toast with micro greens

I adore this on toast. That’s always going to be my favorite. I love everything on toast of course, the texture is perfection. But I also love eating this with crackers, on a salad or scooped up with endive. 

Or just with a spoon. It’s divine!

smashed chickpea salad on toast with micro greens

Smashed Chickpea Salad

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Smashed Chickpea Salad

This autumn smashed chickpea salad is perfect for make ahead lunches! Dried cherries, pecans, nutmeg and yogurt make this delicious.
Course Salad
Cuisine American
Prep Time 20 minutes
Total Time 20 minutes
Servings 1 cups of salad
Author How Sweet Eats

Ingredients

  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 shallot, diced
  • cup dried cherries
  • cup chopped pecans
  • 2 tablespoons chopped fresh parsley
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons dijon mustard
  • 1 teaspoon fresh lemon juice, plus extra for spritzing
  • ¼ teaspoon freshly ground nutmeg
  • arugula or micro greens, for serving
  • toast, for serving

Instructions

  • Place the chickpeas in a large bowl. Use a potato masher to smash about half of the chickpeas.
  • Add in the shallot, cherries, pecans, parsley, a big pinch of salt and pepper and the nutmeg.
  • In a small bowl, whisk together the yogurt, vinegar, mustard and lemon juice. Add the wet ingredients to the chickpea mixture and toss to combine. Taste and season with more salt and pepper if needed.
  • Eat the salad as you wish! On toast, on salad, in lettuce wraps, on crackers, etc. This stays great in the fridge for 3 to 4 days.

Notes

adapted from the kitchn

smashed chickpea salad on toast with micro greens

Going to be a forever staple. Because YUM.

The post This 20 Minute Smashed Chickpea Salad Is The Perfect Lunch! appeared first on How Sweet Eats.

Spicy Chickpea and Spinach Stew

This Spicy Chickpea and Spinach Stew recipe comes together in about 25 minutes. Serve it over couscous for an easy, delicious vegetarian dinner! Reader Survey Results When I did my reader survey, quite a few of you asked me to write more about the …

Spicy Chickpea & Spinach Stew Recipe
This Spicy Chickpea and Spinach Stew recipe comes together in about 25 minutes. Serve it over couscous for an easy, delicious vegetarian dinner! Reader Survey Results When I did my reader survey, quite a few of you asked me to write more about the products I use everyday in my kitchen.

Easy Grain Bowl

Here’s how to make a grain bowl! Pair a whole grain, protein and veggies with this amazing tahini sauce to make a healthy, fast and easy meal. Want to make a grain bowl? Bowl meals are so popular these days, and often they’re on our table because it’s one of the easiest ways to turn random ingredients into a healthy dinner! But here’s the thing: you can’t just throw anything into a bowl. A good grain bowl has to be well-seasoned, and play up contrasts in color, texture and flavor. It’s got to have enough protein to keep you full, and a great sauce to bring it all together. Yes, there are rules to grain bowls! (Kind of.) We’ll talk you through a few steps, and then show you our favorite grain bowl that makes a fast and easy dinner in 30 minutes. How to make a grain bowl A good grain bowl has four main elements, and plays up the contrasts between these ingredients. If you’d like, you can top with some extras (see below). A grain bowl features these major elements: Whole grain: quinoa, rice, farro, bulgur wheat, millet, freekah, Protein: chickpeas, black beans, white beans, tofu, tempeh, […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

Here’s how to make a grain bowl! Pair a whole grain, protein and veggies with this amazing tahini sauce to make a healthy, fast and easy meal.

Grain Bowl

Want to make a grain bowl? Bowl meals are so popular these days, and often they’re on our table because it’s one of the easiest ways to turn random ingredients into a healthy dinner! But here’s the thing: you can’t just throw anything into a bowl. A good grain bowl has to be well-seasoned, and play up contrasts in color, texture and flavor. It’s got to have enough protein to keep you full, and a great sauce to bring it all together. Yes, there are rules to grain bowls! (Kind of.) We’ll talk you through a few steps, and then show you our favorite grain bowl that makes a fast and easy dinner in 30 minutes.

How to make a grain bowl

A good grain bowl has four main elements, and plays up the contrasts between these ingredients. If you’d like, you can top with some extras (see below). A grain bowl features these major elements:

How to make a grain bowl

Accentuate contrasts in flavor, texture and color

When you choose the elements for your grain bowl, you’ll have to keep contrasts in mind! Think about textures, colors, and flavors as you pick out each of the elements. You don’t want a bowl that’s all mushy, drab, or all the same flavor profile. Here are a few notes:

  • Texture contrasts: Whole grains are fluffy, beans and chickpeas can be soft. Think about adding a crunch with raw veggies, needs or seeds.
  • Color contrasts: We eat with our eyes! No one wants a brown or yellow bowl. Add colorful fresh or cooked veggies to round out the bowl! The more colors, the better.
  • Flavor contrasts: Using several components naturally makes flavor contrasts. Think about contrasts in elements that are savory, naturally sweet, tangy, salty, and even lightly bitter.

Use a theme to tie the grain bowl together

Using a vague theme can be helpful for tying a grain bowl together. It’s not necessary, but using flavors that go from a specific cuisine can make for harmony in the bowl! Here are a few ideas:

  • Mediterranean style: That’s the style of this easy grain bowl! It’s got Mediterranean or Greek style elements like tahini sauce, chickpeas, cucumber and tomatoes.
  • Mexican style: Try a bowl like this Rice Bowl with rice, black beans, and cilantro sauce.
  • Hawaiian style: Go for a Poke Bowl vibe (or Vegan Poke Bowl).
  • Moroccan style: Roast up a bunch of veggies for a Roasted Vegetable Bowl with freekah and lemon yogurt sauce.
  • Japanese style: Try a Sushi Bowl with sushi rice, ahi tuna, and healthy veggies.
Grain bowl

Make this easy grain bowl…in 30 minutes!

This easy grain bowl is Mediterranean-inspired and takes just 30 minutes to make into a healthy lunch or dinner! Because some grains can take longer to cook, this concept can often take longer than 30 minutes if you make them all at once. This recipe is quick and easy! Make it even faster with our make-ahead tips below. Here are the elements that make this grain bowl so quick:

  • Easy chickpeas: These Easy Canned Chickpeas are our trick on how to make a bland can of beans taste great in just 5 minutes! We use this trick all the time in the kitchen.
  • Seasoned quinoa: This Perfect Seasoned Quinoa is another trick to make quinoa taste fantastic. Put on a pot and make the rest of your components.
  • Mediterranean-style veggies: Grab your tomatoes, cucumber, and some Kalamata olives if you’d like.
  • Tahini sauce: This Tahini Sauce works for lots of different bowls: and it’s perfect for this one with a Mediterranean flair.
Mediterranean quinoa bowl

Make ahead tips & meal prep ideas

Want to make a grain bowl ahead of time? Great! Because it can take a while to prepare all the components. To make the fastest healthy dinner or lunch, think about doing a few things in advance. Here are a few ideas:

  • Cook the grain in advance. Refrigerate until serving. Reheat on the stovetop lightly, or just serve it at room temperature. Rice can dry out, so when you reheat it on the stovetop, add a splash of water and then cover it so it can steam.
  • Cook the protein in advance. If you’re making a bowl with chicken, fish, or tofu, you can cook that in advance and refrigerate until serving.
  • Use a grain bowl to use up leftovers! The best part about bowl meals? They’re great for leftovers. Use the bowl concept to eat up leftover items you’ve cooked throughout the week.

Let us know how you enjoy this grain bowl in the comments below! And here are 10 more ideas to get your wheels turning.

Variations: 10 more grain bowl recipes

Here are more of our favorite grain bowl ideas! There are so many to choose from: and you can mix and match the grains and components in each.

This grain bowl recipe is…

Vegetarian, vegan, plant-based, dairy-free, and gluten-free.

Print
Grain Bowl

Easy Grain Bowl


1 Star2 Stars3 Stars4 Stars5 Stars (7 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4
  • Diet: Vegan

Description

Here’s how to make a grain bowl! Pair a whole grain, protein and veggies with this amazing tahini sauce to make a healthy, fast and easy meal.


Ingredients

For the grain

For the grain bowl

  • 2 15-ounce can chickpeas*
  • 2 small garlic cloves
  • 2 tablespoons olive oil
  • 1/2 teaspoon smoked paprika or regular paprika
  • 1 teaspoon kosher salt
  • 1 recipe Tahini Sauce
  • 1 pint cherry tomatoes
  • 1 English cucumber
  • 1/2 cup Kalamata olives (optional)
  • 1/4 red onion

Instructions

  1. Make the grain: Go to Seasoned Quinoa to make the quinoa, or follow the other whole grain recipes listed above. The quinoa takes about 25 minutes total, so use the cook time to prepare the remaining ingredients.
  2. Make the chickpeas: Drain and rinse the chickpeas. Mince the garlic. In a large skillet, heat the olive oil over medium heat. Add the garlic and sauté for 1 minute until fragrant but before it browns. Add the chickpeas, smoked paprika, salt, and several grinds of black pepper. Cook 2 minutes until warmed through.
  3. Make the sauce: Make the Tahini Sauce. (Or, try Lemon Dill Sauce or Creamy Cilantro Sauce.)
  4. Prep the veggies: Slice the tomatoes in half. Slice the cucumber. Slice the red onion.
  5. Assemble the bowls: Place the quinoa and chickpeas in the bowl. Add the fresh veggies and drizzle with the sauce.

Notes

*This makes a solid 4 to 6 servings of protein. If you’re cooking for 1 or 2, make half this recipe (or go to Easy Canned Chickpeas.)

  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American

Keywords: Grain Bowl, How to make a grain bowl

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Vegan Chicken Noodle Soup

This article is from Delicious Everyday.
Get warmed up from your head to your toes with this comforting Vegan Chicken Noodle Soup . It’s the classic soup we all know and love – minus the chicken. It’s loaded with fresh veggies, prote…

This article is from Delicious Everyday.

Get warmed up from your head to your toes with this comforting Vegan Chicken Noodle Soup . It’s the classic soup we all know and love – minus the chicken. It’s loaded with fresh veggies, protein-rich chickpeas in place of the chicken, and a savory veggie broth. And it cooks up quickly in a single...

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