Hauptgericht
Crunchy Chickpea Mediterranean Bowl
40 Min.Für 2Nutri-Score A€€
A
40 Min.
40 Min.Crunchy Chickpea Mediterranean Bowl
rezept von
Blair Cooley | Dietitian
@blairdietitian
2 Rezepte
2 Importe
0 Mal gekocht
was Sie brauchen
Zutaten
chickpeas (canned, drained and rinsed)Vorräte400 g- avocado oil sprayVorräte5 ml
Greek seasoning (or ranch seasoning, about half a packet)Gewürze8 g
mini bell peppers (sliced)Obst & Gemüse100 g- tomatoes (diced)Obst & Gemüse150 g
red onion (finely sliced)Obst & Gemüse50 g
basil (chopped)Obst & Gemüse5 g- dill (chopped, plus extra for serving)Obst & Gemüse5 g
olive oil (for the salad and the dressing)Vorräte30 ml- red wine vinegarVorräte15 ml
saltGewürze2 g
black pepper (ground)Gewürze1 g- arugula (washed)Obst & Gemüse60 g
- cooked lentils (ready-cooked, cold)Vorräte120 g
feta (from brine, crumbled)Milchprodukte40 g
dill dipFrischeprodukte15 ml
cottage cheeseMilchprodukte15 ml- pomegranate seedsObst & Gemüse40 g
- balsamic glazeVorräte15 ml
- lemon juice (optional, for the dressing)Obst & Gemüse10 ml
pro Portion
Nährwerte
489kcal
- Kohlenhydrate
- 53 g
- Eiweiß
- 23 g
- Fett
- 21 g
was Sie verwenden
Utensilien
Backofen
Backblech
Seiher
Rührschüssel
Schritt für Schritt
Zubereitung
- Schritt 1
Preheat the oven
- Preheat the oven to 200 °C (400 °F).
- Schritt 2
Dry the chickpeas
- Drain and rinse the chickpeas in a colander.
- Pat them completely dry with paper towels; keep any skins that come off, they roast nicely.
- Schritt 3
Season the chickpeas
- Spray the chickpeas with avocado oil.
- Season generously with the Greek seasoning and mix well.
- Spread them evenly on a lined baking tray.
- Schritt 4
Bake the chickpeas
- Bake for 30 minutes, shaking the tray halfway through, until crunchy.
- Schritt 5
Marinate the vegetables
- In a bowl, combine the mini bell peppers, tomatoes, red onion, basil and dill.
- Dress with olive oil, red wine vinegar, salt and pepper and mix.
- Schritt 6
Assemble the bowls
- Place the arugula in bowls and top with the cold lentils and the marinated vegetables.
- Add the crumbled feta, the dill dip and the cottage cheese.
- Add half a can of crunchy chickpeas per bowl, then fresh dill and pomegranate seeds.
- Schritt 7
Dress and serve
- Drizzle with balsamic glaze and a little olive oil or lemon juice.
meistgekochte zuerst