Healthy Recipes Main Dish Grains Grain Bowl Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce 4.7 (38) 32 Reviews Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on December 11, 2024 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines Save Rate PRINT Share Jump to recipe Prep Time: 20 mins Total Time: 20 mins Servings: 4 Yield: 4 servings Nutrition Profile: Gut Healthy Anti-Inflammatory Mediterranean Diet Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Nutrition Notes Chickpeas, also known as garbanzo beans, offer a wealth of nutrition, including complex carbohydrates, plant protein, fiber, antioxidants, vitamins and minerals. They're an excellent source of folate and also offer some iron and potassium. Quinoa is a whole grain that is also a plant-based source of complete protein—1 cup of quinoa provides 8 grams of protein. That 1-cup serving also gives you 5 grams of filling fiber. Quinoa also provides antioxidants, vitamins and minerals. Altogether, quinoa's nutritional package has been linked with reduced inflammation, which may help prevent chronic diseases. Thanks to its fiber, quinoa also helps create a healthy gut environment and can help with blood sugar control. Roasted red peppers are just red bell peppers that have been roasted. If you want a vitamin C boost, red peppers are the food to reach for. One medium red bell pepper contains almost twice the daily amount of vitamin C you need—plus a quarter of your day's worth of vitamin A. Bell peppers also provide some fiber. As their color would suggest, red bell peppers are loaded with antioxidants—making them inflammation fighters and disease preventers. Bell peppers have been linked with brain, immune and eye health. Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 4 servings 1 (7 ounce) jar roasted red peppers, rinsed ¼ cup slivered almonds 4 tablespoons extra-virgin olive oil, divided 1 small clove garlic, minced 1 teaspoon paprika ½ teaspoon ground cumin ¼ teaspoon crushed red pepper (optional) 2 cups cooked quinoa ¼ cup Kalamata olives, chopped ¼ cup finely chopped red onion 1 (15 ounce) can chickpeas, rinsed 1 cup diced cucumber ¼ cup crumbled feta cheese 2 tablespoons finely chopped fresh parsley Directions Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth. Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl. Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco To serve, divide the quinoa mixture among 4 bowls and top with equal amounts of the chickpeas, cucumber and the red pepper sauce. Sprinkle with feta and parsley. Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco Frequently Asked Questions Can I make this ahead of time? To make ahead, prepare red pepper sauce (Step 1) and quinoa (Step 2); refrigerate in separate containers. Assemble just before serving. Originally appeared: EatingWell.com, May 2017; updated in September 2022 Save Rate Print Nutrition Facts (per serving) 479 Calories 25g Fat 50g Carbs 13g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 1/2 cups Calories 479 % Daily Value * Total Carbohydrate 50g 18% Dietary Fiber 8g 28% Total Sugars 3g Protein 13g 25% Total Fat 25g 32% Saturated Fat 4g 22% Cholesterol 8mg 3% Vitamin A 1146IU 23% Vitamin C 10mg 11% Folate 106mcg 26% Sodium 646mg 28% Calcium 136mg 10% Iron 4mg 19% Magnesium 110mg 26% Potassium 443mg 9% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines