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Crunchy Chickpea Mediterranean Bowl
40 minPara 2Nutri-Score A€€
A
40 min
40 minCrunchy Chickpea Mediterranean Bowl
receta de
Blair Cooley | Dietitian
@blairdietitian
2 recetas
2 importaciones
0 veces cocinadas
lo que necesita
Ingredientes
chickpeas (canned, drained and rinsed)Despensa400 g- avocado oil sprayDespensa5 ml
Greek seasoning (or ranch seasoning, about half a packet)Especias8 g
mini bell peppers (sliced)Frutas y verduras100 g- tomatoes (diced)Frutas y verduras150 g
red onion (finely sliced)Frutas y verduras50 g
basil (chopped)Frutas y verduras5 g- dill (chopped, plus extra for serving)Frutas y verduras5 g
olive oil (for the salad and the dressing)Despensa30 ml- red wine vinegarDespensa15 ml
saltEspecias2 g
black pepper (ground)Especias1 g- arugula (washed)Frutas y verduras60 g
- cooked lentils (ready-cooked, cold)Despensa120 g
feta (from brine, crumbled)Lácteos40 g
dill dipFresco15 ml
cottage cheeseLácteos15 ml- pomegranate seedsFrutas y verduras40 g
- balsamic glazeDespensa15 ml
- lemon juice (optional, for the dressing)Frutas y verduras10 ml
por ración
Nutrición
489kcal
- Carbohidratos
- 53 g
- Proteínas
- 23 g
- Grasas
- 21 g
lo que usará
Utensilios
Horno
Bandeja de horno
Escurridor
Bol
paso a paso
Preparación
- Paso 1
Preheat the oven
- Preheat the oven to 200 °C (400 °F).
- Paso 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.
- Paso 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.
- Paso 4
Bake the chickpeas
- Bake for 30 minutes, shaking the tray halfway through, until crunchy.
- Paso 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.
- Paso 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.
- Paso 7
Dress and serve
- Drizzle with balsamic glaze and a little olive oil or lemon juice.
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