Sunrise Spicy Chickpea & Quinoa Power Bowl

Looking for a fast, protein‑rich lunch that feels like a gourmet dinner? This sunrise chickpea and quinoa bowl delivers bold flavor, wholesome veggies, and a satisfying crunch in just 35 minutes. Perfect for busy weekdays, it’s a meal that can be prepped in advance and re‑heated with ease.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 servings

Ingredients

• 1 cup cooked quinoa (about 185 g)
• 1 cup cooked or canned chickpeas, rinsed (240 g)
• 1 cup fresh spinach, chopped (30 g)
• ½ cucumber, diced (50 g)
• ½ red bell pepper, diced (50 g)
• ¼ cup shredded carrots (25 g)
• 2 Tbsp crumbled feta cheese (optional, 15 g)
• 2 Tbsp hummus (30 g)
• 1 Tbsp extra‑virgin olive oil (15 mL)
• 1 Tbsp fresh lemon juice (15 mL)
• 1 tsp smoked paprika
• ½ tsp sea salt
• ¼ tsp freshly ground black pepper
• Fresh parsley, chopped for garnish
• ½ cup sliced cherry tomatoes (optional, 75 g)

Instructions

1. Cook the quinoa in a small pot of boiling water for 12‑15 minutes, or microwave according to package instructions. Drain and set aside to cool slightly.
2. While quinoa stews, gently heat the chickpeas in a dry pan over medium heat for 2‑3 minutes, adding a teaspoon of oil to keep them from sticking.
3. In a large mixing bowl, combine the cooked quinoa, chickpeas, spinach, cucumber, red bell pepper, carrots, and cherry tomatoes if using.
4. Whisk together olive oil, lemon juice, smoked paprika, salt, and pepper until emulsified; pour over the grain‑vegetable mixture and toss until evenly coated.
5. Fold in feta, hummus, and a pinch of parsley, stirring until the hummus incorporates as a creamy drizzle.
6. Serve the bowl immediately, garnishing with extra parsley leaves and a squeeze of lemon if desired.
7. For a spicy kick, sprinkle a pinch of red pepper flakes or drizzle a few drops of sriracha over the top.
8. Use the same method to create a large batch and portion into individual containers for meal prep.
9. Re‑heat in a microwave for 45‑60 seconds, rotating once for even warming.
10. Enjoy the balanced protein, healthy fats, and vibrant veggies in one satisfying bowl.

Chef's Note

Pro tip: Use precooked or canned chickpeas to save time, and add a squeeze of fresh lime instead of lemon for a tropical twist.

Make-Ahead Tips

Prepare the quinoa and chickpeas ahead of time and store in the fridge for up to 3 days. Assemble the bowl just before serving for best texture.

Substitutions

Use black beans or lentils instead of chickpeas; swap spinach for kale; replace hummus with Greek yogurt or tahini sauce; opt for goat cheese or avocado slices for extra creaminess.