Hoofdgerecht
Crunchy Chickpea Mediterranean Bowl
40 minVoor 2Nutri-Score A€€
A
40 min
40 minCrunchy Chickpea Mediterranean Bowl
recept van
Blair Cooley | Dietitian
@blairdietitian
2 recepten
2 imports
0 keer gekookt
wat je nodig hebt
Ingrediënten
chickpeas (canned, drained and rinsed)Voorraadkast400 g- avocado oil sprayVoorraadkast5 ml
Greek seasoning (or ranch seasoning, about half a packet)Kruiden en specerijen8 g
mini bell peppers (sliced)Groente en fruit100 g- tomatoes (diced)Groente en fruit150 g
red onion (finely sliced)Groente en fruit50 g
basil (chopped)Groente en fruit5 g- dill (chopped, plus extra for serving)Groente en fruit5 g
olive oil (for the salad and the dressing)Voorraadkast30 ml- red wine vinegarVoorraadkast15 ml
saltKruiden en specerijen2 g
black pepper (ground)Kruiden en specerijen1 g- arugula (washed)Groente en fruit60 g
- cooked lentils (ready-cooked, cold)Voorraadkast120 g
feta (from brine, crumbled)Zuivel40 g
dill dipVers15 ml
cottage cheeseZuivel15 ml- pomegranate seedsGroente en fruit40 g
- balsamic glazeVoorraadkast15 ml
- lemon juice (optional, for the dressing)Groente en fruit10 ml
per portie
Voedingswaarden
489kcal
- Koolhydraten
- 53 g
- Eiwitten
- 23 g
- Vetten
- 21 g
wat je gebruikt
Keukengerei
Oven
Bakplaat
Vergiet
Mengkom
stap voor stap
Bereiding
- Stap 1
Preheat the oven
- Preheat the oven to 200 °C (400 °F).
- Stap 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.
- Stap 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.
- Stap 4
Bake the chickpeas
- Bake for 30 minutes, shaking the tray halfway through, until crunchy.
- Stap 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.
- Stap 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.
- Stap 7
Dress and serve
- Drizzle with balsamic glaze and a little olive oil or lemon juice.
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