Vegan Dinner: Citrus Quinoa Chickpea Bowl
Bright, fresh, and bursting with flavor, the Citrus Quinoa Chickpea Bowl is a celebration of wholesome, plant-based ingredients that come together in perfect harmony. This vibrant dish is a feast for both the eyes and the palate, combining the nutty richness of quinoa, the creamy texture of avocado, and the zesty tang of cara cara oranges. Tossed with protein-packed chickpeas, a generous handful of fresh parsley, and a tangy lime-olive oil dressing, this bowl is as nourishing as it is delicious.
What makes this recipe truly special is its balance of textures and flavors. The microgreens add a delicate crunch, while the avocado lends a buttery smoothness that contrasts beautifully with the juicy citrus. Each bite is a symphony of freshness, making it an ideal choice for a light yet satisfying meal.
Perfect for busy weeknights or a leisurely weekend lunch, this bowl is not only easy to prepare but also incredibly versatile. It’s vegan, gluten-free, and packed with nutrients, making it a go-to option for anyone looking to eat healthier without sacrificing taste. Whether you’re a seasoned plant-based eater or simply exploring meatless meals, the Citrus Quinoa Chickpea Bowl is sure to become a favorite in your recipe rotation. Enjoy the sunshine in every bite!
Citrus Quinoa Chickpea Bowl Ingredients (Serves 2)
1 cup quinoa
2 cups water
1/2 tsp salt (plus more for seasoning)
1 can (15 oz) chickpeas, drained and rinsed
2-3 tbsp fresh lime juice (plus extra for garnish)
2-3 tbsp olive oil (plus extra for garnish)
1/2 cup fresh parsley, finely chopped
1-2 cara cara oranges, peeled, cut into wheels, and quartered
1 ripe avocado, cubed
1 cup microgreens (or substitute with arugula or spinach)
Flaky salt (such as Maldon), for garnish
Citrus Quinoa Chickpea Bowl Instructions
Cook the quinoa: In a medium saucepan, combine the quinoa, water, and 1/2 tsp salt. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed. Fluff with a fork and let it cool slightly.
Prepare the chickpea mixture: In a large bowl, combine the cooked quinoa, drained chickpeas, lime juice, olive oil, and chopped parsley. Mix well and season with additional salt to taste.
Assemble the bowl: On a low shallow dinner plate or bowl, create a ring of microgreens around the edge. Arrange the cara cara orange quarters and avocado cubes on top of the microgreens.
Add the quinoa mixture: Scoop the quinoa and chickpea mixture into the center of the microgreen ring.
Finish and serve: Give the dish a final squeeze of lime juice, a drizzle of olive oil, and a sprinkle of flaky salt. Serve immediately and enjoy!
This dish is light, nutritious, and perfect for a healthy lunch or dinner. The combination of citrus, avocado, and fresh herbs makes it bright and satisfying!
The Health and Nutrition Benefits of the Citrus Quinoa Chickpea Bowl
The Citrus Quinoa Chickpea Bowl is a vibrant, nutrient-dense meal packed with plant-based protein, fiber, healthy fats, and essential vitamins and minerals. This dish combines quinoa, chickpeas, fresh citrus, avocado, and microgreens, offering a well-balanced meal that supports overall health, digestion, and immune function. Below, we’ll explore the key ingredients and their nutritional benefits.
1. Quinoa: A Complete Protein Powerhouse
Quinoa is a gluten-free pseudo-grain rich in all nine essential amino acids, making it a complete protein—an excellent choice for vegetarians and vegans. It is also a great source of:
Fiber (5g per cup), which aids digestion and promotes gut health
Magnesium, essential for muscle function and heart health
Iron, which supports oxygen transport in the body
Antioxidants, such as quercetin and kaempferol, which have anti-inflammatory properties
2. Chickpeas: Protein-Rich and Gut-Friendly
Chickpeas (also known as garbanzo beans) are another excellent plant-based protein source, providing 15g of protein per cup. They are also rich in:
Dietary fiber, which helps regulate digestion and supports healthy cholesterol levels
Folate (Vitamin B9), important for cell growth and brain function
Manganese and Copper, which help in energy production and antioxidant defense
Chickpeas also have a low glycemic index (GI), meaning they help regulate blood sugar levels, making them beneficial for those with diabetes or those looking to maintain steady energy levels throughout the day.
3. Cara Cara Oranges: A Vitamin C Boost
Cara cara oranges are sweeter and less acidic than regular navel oranges, providing a refreshing citrusy burst. They are high in:
Vitamin C, which strengthens the immune system, supports collagen production, and improves skin health
Fiber, which aids digestion and promotes satiety
Lycopene, a powerful antioxidant that helps protect against oxidative stress and inflammation
4. Avocado: Heart-Healthy Fats
Avocados are packed with monounsaturated fats, which support heart health by reducing bad cholesterol (LDL) and increasing good cholesterol (HDL). They also contain:
Potassium, which helps regulate blood pressure
Vitamin E, an antioxidant that promotes skin health
Folate, crucial for brain function and red blood cell production
The healthy fats in avocado also help the body absorb fat-soluble vitamins (A, D, E, and K) from other ingredients in the dish.
5. Microgreens: Tiny But Nutrient-Dense
Microgreens (or substitutes like arugula and spinach) are packed with concentrated vitamins and minerals. They contain:
Vitamin K, essential for bone health and blood clotting
Chlorophyll, which supports detoxification
Antioxidants, which help fight free radicals and inflammation
A Perfectly Balanced Meal
This bowl is a well-rounded, nutrient-dense meal that provides:
Protein (from quinoa and chickpeas) for muscle repair and satiety
Healthy fats (from avocado and olive oil) for heart and brain health
Fiber (from all ingredients) for digestion and gut health
Vitamins and minerals (from citrus, greens, and herbs) to support immunity and energy levels
Whether you’re looking for a light yet filling lunch, a post-workout meal, or a refreshing dinner option, this Citrus Quinoa Chickpea Bowl delivers both flavor and health benefits in every bite!
