Golden garden chickpea & quinoa bowl
The whole foods vs. supplements post in a bowl: sweet potato, garden vegetables, and chickpeas in warm spices over quinoa, with a creamy lemon-sriracha hummus dressing.
Built on pairings that help your body absorb more: olive oil, avocado, and pumpkin seeds for the carotenoids; lemon and bell pepper for the plant iron; cracked black pepper with the turmeric.
Prep
~20 minutes
Cook
~25 minutes
Makes
4 bowls
Ingredients
Bowl
- ½ cup dry quinoa, rinsed (makes about 1½ cups cooked)
- 1 cup water
- 1 Tbsp olive oil
- 1 medium sweet potato, diced
- 2 medium yellow carrots, sliced
- ½ red onion, chopped
- 4 garlic cloves, chopped and rested 10 minutes
- 1 yellow bell pepper, diced
- 1 small eggplant, diced
- 5 stalks broccolini
- 4 stalks asparagus, cut in thirds
- 1 (15-oz) can chickpeas, drained and rinsed
- 2 big handfuls fresh spinach
- 1 tsp each turmeric, cumin, coriander, and smoked paprika
- Salt and cracked black pepper, to taste
Lemon-sriracha hummus dressing
- 5 oz hummus
- Juice of 1 lemon
- 2 tsp maple syrup
- 2 tsp sriracha, or to taste
- Pinch of salt
- Water to thin (2–4 Tbsp)
Toppings, per bowl
- ½ avocado, sliced
- A handful of pumpkin seeds
- Cracked black pepper
- Optional: a slice of homemade sourdough on the side
Why the garlic waits
Chopping garlic starts an enzyme reaction that creates its signature sulfur compounds, and heat shuts that enzyme down. Letting it sit about 10 minutes before it hits the pan gives that reaction time to happen.
Nutrition, estimated per bowl
With dressing: about 355 calories, 13 g protein, 10 g fat, 55 g carbs, 13 g fiber. With avocado and pumpkin seeds: about 605 calories, 20 g protein, 33 g fat, 65 g carbs, 21 g fiber. Estimated from USDA values; sourdough not included.
Instructions
Simmer the quinoa and 1 cup water, covered, about 15 minutes until absorbed. Rest 5 minutes, then fluff.
Chop the garlic first and let it rest about 10 minutes while you prep everything else.
Warm the olive oil in a large skillet over medium heat. Add the sweet potato with a pinch of salt and pepper and cook 8–10 minutes, stirring now and then, until it starts to soften.
Add the carrots, onion, garlic, bell pepper, eggplant, broccolini, asparagus, and chickpeas. Cook 8–10 minutes, until tender-crisp.
Sprinkle in the turmeric, cumin, coriander, and smoked paprika. Stir 1–2 minutes until fragrant and golden, then season with salt and pepper.
Take the pan off the heat and fold in the spinach until just wilted.
Whisk the hummus, lemon juice, maple syrup, sriracha, and salt. Add water a spoonful at a time until pourable.
Build your bowl: quinoa, then the veggie-chickpea mix. Top with avocado, pumpkin seeds, cracked pepper, and a generous drizzle of dressing.
Variations
Swap the eggplant for zucchini, or the quinoa for brown rice or farro. For a sheet-pan version, roast the vegetables and chickpeas with the oil and spices at 425°F for 25–30 minutes, then fold in the spinach. To meal prep, keep the quinoa, vegetables, and dressing in separate containers in the fridge up to 4 days and add avocado when serving.
Want the why behind the recipe? Read the companion post: Whole foods vs. supplements: why a capsule can’t do a meal’s job.