Crispy Chickpea Grain Bowl

• परोसना: 4 servings
• कुल समय: 45 minutes

सामग्री

⅔ cup quinoa

1 ⅓ cups water plus 1 tablespoon, divided

⅛ teaspoon salt plus 1/4 teaspoon, divided

1 (15 ounce) can no-salt-added chickpeas, rinsed

1 small red onion, thinly sliced

4 teaspoons extra-virgin olive oil plus 2 tablespoons, divided

¼ teaspoon ground pepper, divided

1 bunch kale, stems removed, thinly sliced (about 5 cups)

1 teaspoon Dijon mustard

1 clove garlic, minced

2 teaspoons lemon zest

2 tablespoons lemon juice

1 red bell pepper, thinly sliced

¼ cup crumbled feta cheese

2 tablespoons toasted pumpkin seeds

निर्देश

Preheat oven to 400 degrees F. Coat a large rimmed baking sheet liberally with cooking spray.

Combine quinoa, 1 1/3 cups water, and 1/8 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium-low, partially cover, and simmer until the quinoa is tender, about 15 minutes. Drain any excess water.

Meanwhile, pat chickpeas dry with a paper towel. Toss with onion, 2 teaspoons oil, and 1/8 teaspoon each salt and pepper in a large bowl. Spread out on the prepared baking sheet. Roast for 15 minutes.

Toss kale with 2 teaspoons oil and the remaining 1/8 teaspoon salt in the large bowl. Stir the kale into the chickpeas and roast for 15 minutes more.

Whisk mustard, garlic, lemon zest, lemon juice, the remaining 1 tablespoon water and the remaining 1/8 teaspoon pepper in a small bowl. Whisk in the remaining 2 tablespoons oil.

Divide the quinoa among 4 serving bowls. Top with the kale mixture, bell pepper slices, feta, and pumpkin seeds. Drizzle with the vinaigrette.

पोषण

• कैलोरीज़: 370 kcal
• कुल वसा: 18 g
• संतृप्त वसा: 4 g
• असंतृप्त वसा: 0 g
• कोलेस्ट्रॉल: 8 mg
• सोडियम: 486 mg
• कुल कार्बोहाइड्रेट: 41 g
• आहार फाइबर: 9 g
• कुल शर्करा: 7 g
• प्रोटीन: 12 g