Mediterranean Quinoa and Tahini Bowl Recipe

In the world of nutritious and delicious meals, the Quinoa and Tahini Bowl stands out as a versatile and satisfying option. This plant-based dish is perfect for lunch or dinner, offering a rich blend of flavors and textures that will delight your taste buds. Read on to discover the magic of this wholesome recipe and learn how to prepare it in a few simple steps.

Ingredients

To serve 4 people, you will need the following:

• 1 cup of quinoa
• 2 cups of water
• 1/4 cup of tahini
• 2 tablespoons of lemon juice
• 2 tablespoons of olive oil
• 2 cloves of garlic, minced
• Salt and pepper to taste
• 1 cucumber, diced
• 1 cup of cherry tomatoes, halved
• 1/4 cup of red onion, finely chopped
• 1 cup of canned chickpeas, rinsed and drained
• 1/4 cup of fresh parsley, chopped
• 1/4 cup of feta cheese, crumbled (optional)

Cooking Method

1. Cook the Quinoa: Rinse the quinoa under cold water. In a medium-sized pot, bring the 2 cups of water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is fluffy. Remove from heat and let it cool.

2. Prepare the Tahini Dressing: In a small bowl, combine tahini, lemon juice, olive oil, minced garlic, salt, and pepper. Whisk until smooth and creamy. If the sauce is too thick, add a tablespoon of water to reach the desired consistency.

3. Mix the Vegetables: In a large mixing bowl, combine the cucumber, cherry tomatoes, red onion, chickpeas, and parsley.

4. 

   Assemble the Bowl: Add the cooled quinoa to the vegetable mixture. Pour the tahini dressing over the top and toss everything together until well coated

5. Serve: Divide the quinoa mixture into four bowls. Top each with crumbled feta cheese if desired. Serve immediately and enjoy!

Nutritional Value

The Quinoa and Tahini Bowl is not only delicious but also packed with nutritional benefits. Quinoa is a complete protein, providing all nine essential amino acids, making it a great choice for vegetarians and vegans. Tahini, made from sesame seeds, is rich in healthy fats and a good source of calcium. The assortment of fresh vegetables provides valuable vitamins and minerals, while chickpeas add fiber and additional protein. This dish is not only filling but also supports healthy digestion and sustained energy levels.

Recommended Pairings

To complement this vibrant dish, consider pairing it with a refreshing side or drink:

• Side Dishes/Salads:

  • A simple green salad with a lemon vinaigrette
  • Roasted vegetables such as broccoli, bell peppers, or carrots
  • Grilled eggplant or zucchini

• Drinks:

  • A glass of crisp white wine like Sauvignon Blanc or a light rosé
  • Sparkling water with a splash of lemon or lime
  • A cup of chilled iced tea, perhaps flavored with mint or ginger

Whether you’re hosting a dinner party or preparing a quick weeknight meal, the Quinoa and Tahini Bowl is a delightful choice that will please many palates. Enjoy the harmony of flavors and the nourishing goodness with each bite.