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Crunchy Chickpea Mediterranean Bowl
40 minPorcje: 2Nutri-Score A€€
A
40 min
40 minCrunchy Chickpea Mediterranean Bowl
przepis od
Blair Cooley | Dietitian
@blairdietitian
2 przepisy
2 importy
ugotowano 0 razy
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Składniki
chickpeas (canned, drained and rinsed)Spiżarnia400 g- avocado oil spraySpiżarnia5 ml
Greek seasoning (or ranch seasoning, about half a packet)Przyprawy8 g
mini bell peppers (sliced)Warzywa i owoce100 g- tomatoes (diced)Warzywa i owoce150 g
red onion (finely sliced)Warzywa i owoce50 g
basil (chopped)Warzywa i owoce5 g- dill (chopped, plus extra for serving)Warzywa i owoce5 g
olive oil (for the salad and the dressing)Spiżarnia30 ml- red wine vinegarSpiżarnia15 ml
saltPrzyprawy2 g
black pepper (ground)Przyprawy1 g- arugula (washed)Warzywa i owoce60 g
- cooked lentils (ready-cooked, cold)Spiżarnia120 g
feta (from brine, crumbled)Nabiał40 g
dill dipProdukty świeże15 ml
cottage cheeseNabiał15 ml- pomegranate seedsWarzywa i owoce40 g
- balsamic glazeSpiżarnia15 ml
- lemon juice (optional, for the dressing)Warzywa i owoce10 ml
na porcję
Wartości odżywcze
489kcal
- Węglowodany
- 53 g
- Białko
- 23 g
- Tłuszcz
- 21 g
czego użyjesz
Przybory
Piekarnik
Blacha do pieczenia
Durszlak
Miska
krok po kroku
Przygotowanie
- Krok 1
Preheat the oven
- Preheat the oven to 200 °C (400 °F).
- Krok 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.
- Krok 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.
- Krok 4
Bake the chickpeas
- Bake for 30 minutes, shaking the tray halfway through, until crunchy.
- Krok 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.
- Krok 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.
- Krok 7
Dress and serve
- Drizzle with balsamic glaze and a little olive oil or lemon juice.
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