Chickpea and Broccoli Bowl with Tahini Sauce

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Chickpea and Broccoli Bowl with Tahini Sauce
40 min.
6
351kcal

Suggestions


Welcome to a delightful culinary experience with our Chickpea and Broccoli Bowl with Tahini Sauce! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, making it the perfect choice for health-conscious eaters. Packed with protein-rich chickpeas, fiber-filled vegetables, and wholesome grains, this bowl is designed to nourish your body while tantalizing your taste buds.

Imagine a colorful medley of tender broccoli and sweet baby carrots, perfectly complemented by the earthy flavors of cumin and smoked paprika. The addition of tahini sauce brings a creamy, nutty richness that elevates this dish to new heights. Whether you're looking for a satisfying lunch, a hearty dinner, or a nutritious meal prep option, this recipe checks all the boxes. Plus, it's vegetarian, vegan, gluten-free, and dairy-free, making it accessible for a variety of dietary preferences.

In just 40 minutes, you can whip up a delicious meal that serves six, ensuring there's plenty to share or save for later. With a caloric breakdown that emphasizes healthy fats, proteins, and carbohydrates, this bowl is as balanced as it is delicious. So, roll up your sleeves and get ready to enjoy a wholesome, flavorful dish that will leave you feeling energized and satisfied!

Ingredients

  • cup baby carrots sliced
  • large bunch broccoli cut into small florets
  • tablespoon chia seeds for thickness (optional, )
  • cups chickpeas cooked drained (2 cans)
  • cups quinoa cooked uncooked (made from 1 cup grain)
  • teaspoons cumin seeds 
  • cloves garlic minced
  • 0.5 teaspoon ground cumin 
  • tablespoons juice of lemon fresh
  • medium onion chopped
  • teaspoons paprika smoked spanish hot (or a combination)
  • servings salt to taste
  • tablespoons tahini 
  • 0.3 cup water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Heat a large, non-stick saucepan.
  2. Add the onions and cook until they soften and begin to brown, about 5 minutes. (
  3. Add water by the tablespoon if necessary to prevent sticking.)
  4. Add the garlic and cumin seeds and cook 1-2 minutes, until fragrant.
  5. Add the chickpeas, water, paprika, and cumin. Stir well, cover, and cook on low, stirring often, for 10-15 minutes. (Most of the liquid will evaporate, but if they get too dry, add water by the tablespoon.) Check seasoning and add salt to taste. While the chickpeas are cooking, steam the broccoli and carrots for about 5 minutes, until tender but still brightly colored. Assemble the bowl with grain on the bottom and chickpeas and vegetables on top. Stir or blend the sauce, adding water if it’s too thick, and drizzle over all.

Nutrition Facts

Calories351kcal
Protein17.74%
Fat19.32%
Carbs62.94%

Properties

Glycemic Index
32.13
Glycemic Load
15.54
Inflammation Score
-10
Nutrition Score
35.72173914702%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.82mg
Isorhamnetin
1.84mg
Kaempferol
8.19mg
Myricetin
0.11mg
Quercetin
10.81mg

Nutrients percent of daily need

Calories:351.02kcal
17.55%
Fat:7.9g
12.16%
Saturated Fat:1.04g
6.5%
Carbohydrates:57.92g
19.31%
Net Carbohydrates:43.92g
15.97%
Sugar:9.33g
10.37%
Cholesterol:0mg
0%
Sodium:262.38mg
11.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.33g
32.66%
Vitamin C:98.56mg
119.47%
Vitamin K:109.41µg
104.2%
Manganese:1.85mg
92.41%
Vitamin A:3944.67IU
78.89%
Folate:264.31µg
66.08%
Fiber:14.01g
56.03%
Phosphorus:428.46mg
42.85%
Magnesium:142.38mg
35.6%
Copper:0.67mg
33.57%
Iron:5.87mg
32.59%
Vitamin B1:0.39mg
26.3%
Vitamin B6:0.53mg
26.26%
Potassium:899mg
25.69%
Zinc:3.2mg
21.31%
Vitamin B2:0.31mg
18.42%
Selenium:11.73µg
16.76%
Calcium:152.23mg
15.22%
Vitamin E:1.91mg
12.75%
Vitamin B3:2.21mg
11.03%
Vitamin B5:0.98mg
9.84%