Keywords: Mediterranean, heart-healthy, vegetarian, lunch, quick
Serves: 2
Prep Time: 20 minutes
Total Time: 20 minutes
Equipment: stove, mixing bowl, knife, measuring cups, measuring spoons
Ingredients:
- ½ cup cooked quinoa
- 1 15 oz can chickpeas, drained
- 2 tablespoons olive oil
- 1 teaspoon za’atar seasoning
- ¼ cup full fat plain Greek yogurt
- 2 cups shredded lettuce
- ½ cup cucumber slices
- ½ cup cherry tomatoes, chopped
- 2 tablespoons red onion, diced
- ¼ cup feta, crumbled
- 2 tablespoons parsley, chopped
Directions:
- Cook quinoa according to directions on the package.
- In a large bowl toss the chickpeas with 1 tablespoon olive oil and ½ teaspoon za’atar seasoning.
- In a non-stick pan, cook the chickpeas over medium heat for 7-8 minutes until crispy and browned.
- In a small bowl whisk together the Greek yogurt, remaining olive oil and remaining za’atar seasoning.
- Divide the cooked quinoa into two bowls. Divide the lettuce into the two bowls.
- Top with chickpeas, cucumbers, tomatoes, red onion, feta, and parsley.
- Drizzle with the yogurt sauce.
Variations:
- For a vegan option, Greek yogurt dressing can be substituted with olive oil, lemon juice, and za’atar seasoning and removing the feta.
- Za’atar seasoning can be substituted with garlic powder, onion powder, salt, and pepper.
Notes:
- Eat immediately.
- To reheat crispy chickpeas, you will need to return them to the stovetop or put them in the air fryer for a minute as the chickpeas will become soft as they cool.
Nutrition Notes:
- Chickpeas are a type of legume that are a good source of complex carbohydrates and protein seen frequently in the Mediterranean diet. They are high in fiber, protein, and vitamins.
Savings Tip:
- Buying canned chickpeas is a budget-friendly way to add protein to your diet.
Nutrition Facts:
| Serving Size | 1/2 of recipe |
| Number of Servings | 2 |
| Energy (kcal) | 566.6 |
| Total Fat (g) | 25.7 |
| Saturated (g) | 5.3 |
| Cholesterol (mg) | 18.6 |
| Sodium (mg) | 639.8 |
| Total Carbs (g) | 67.1 |
| Dietary Fiber (g) | 18 |
| Total Sugar (g) | 13.8 |
| Added Sugar (g) | 0 |
| Protein (g) | 21.7 |
| Vitamin D (mcg) | 0 |
| Calcium (mg) | 268 |
| Iron (mg) | 5.2 |
| Potassium (mg) | 689.3 |