Masala Chickpea Buddha Bowl
Chickpeas in a delightful masala sauce with garlic sauteed spinach and quinoa. Quick, healthy and packed with protein.
Chickpeas in a delightful masala sauce with garlic sauteed spinach and quinoa. Quick, healthy and packed with protein.
- 1 cup water
- 1 tbsp soy sauce
- 1 tsp salt
- 1 clove of garlic
- 1 red bell pepper chopped
- salt pepper
- 2 cup water
- crushed red pepper
- 2 onions sliced
- 1 clove of garlic minced
- 1 tsp grated ginger
- 2 tbsp coconut oil (or olive oil)
- 1 medium carrot, chopped into 2-inch pieces
- 1 tsp of each: garam masala turmeric, cumin, coriander, paprika
- 1 15-oz can cooked chickpeas drained and rinced
- 1/2 cup quinoa (i used black quinoa)
- 3 cups chopped spinach (rinsed)
- 1 cup red cabbage finely shredded
- 1/4 cup slightly crushed roasted cashews
- fresh parsley or coriander if you like it
- Carbohydrate 15.931462964196 g
- Cholesterol 0 mg
- Fat 0.44771904478529 g
- Fiber 4.03574486180249 g
- Protein 3.76194647092723 g
- Saturated Fat 0.077605911155421 g
- Serving Size 1 1 Serving (468g)
- Sodium 78.8831777960171 mg
- Sugar 11.8957181023935 g
- Trans Fat 0.199276644602938 g
- Calories 74 calories
Step-by-step
- Heat the coconut oil in a large skillet over medium heat.
- Once the oil is hot, add the onions, garlic and grated ginger and cook on medium heat until the onions are soft and translucent, about 5-7 minutes.
- Add the carrot and red bell pepper, continue to cook for another 2 minutes. Add spices and salt and cover with the water.
- Bring to a boil, cover and reduce heat. Let simmer for about 35 minutes, or until vegetables are tender. In the meantime you can start the quinoa.
- Remove from heat and process in a blender until silky smooth. Pour the sauce back into the skillet and stir in the chickpeas. Cover to keep warm.
- Combine the quinoa with the water and soy sauce in a medium saucepan. Bring to a boil, reduce heat and let simmer for about 25 minutes, or until the quinoa is cooked and almost no liquid remains.
- Heat some olive oil in a skillet, add the garlic and saute for 2-3 minutes. Add spinach and cook for 5-7 minutes until the spinach is wilted. Season with salt and pepper.
- Divide the quinoa into 3 serving bowls, add spinach and masala chickpeas on top. Top with crushed cashews, red cabbage and fresh herbs.
My Masala Chickpea Buddha Bowl Adventure: A Busy Mom's Quick & Healthy Meal
As a working mom, time is my most precious commodity. Dinnertime often feels like a race against the clock, a frantic scramble to get something nutritious and satisfying on the table before bedtime stories begin. That's why I've become a huge fan of Buddha bowls – they're customizable, healthy, and surprisingly quick to assemble, even on my busiest days. This Masala Chickpea Buddha Bowl recipe is my latest obsession; it's bursting with flavor, packed with protein, and requires minimal cooking time. I adapted the recipe to fit my family's preferences, and I'm excited to share how easy it is to whip up this delicious and healthy meal.
The beauty of a Buddha bowl lies in its versatility. The base of fluffy quinoa provides a satisfying foundation. I love using black quinoa for its slightly nutty flavor and attractive dark color. You can easily swap it for brown rice or even farro for a different texture and taste. The star of the show, however, is the vibrant masala chickpea mixture. The combination of warm spices – garam masala, turmeric, cumin, coriander, and paprika – creates a symphony of flavors that will tantalize your taste buds. The chickpeas, simmered in a creamy sauce, add a hearty protein punch that keeps everyone full and energized. I often double this part of the recipe and use the leftovers for lunch the next day.
To complete the bowl, I add a generous helping of sauteed spinach. Spinach is a nutritional powerhouse, packed with vitamins and minerals, and it cooks incredibly quickly. The simple garlic saute enhances its natural flavor without overpowering the other components. Finally, I top the bowl with crunchy, slightly sweet red cabbage, which adds a nice textural contrast, and a sprinkle of crushed cashews for a nutty element. Fresh parsley or coriander provides a burst of freshness, completing this culinary masterpiece.
Beyond its deliciousness and nutritional value, this Masala Chickpea Buddha Bowl embodies my philosophy of mindful eating. It's a meal I feel good about serving my family. It's not just fuel; it's a celebration of fresh, wholesome ingredients prepared with love. The process of creating this bowl is as therapeutic as the meal itself. The rhythmic chopping of vegetables, the fragrant spices filling the kitchen, and the satisfaction of assembling the colorful components is a meditative ritual that helps me unwind after a long day.
The recipe is also remarkably adaptable to suit different dietary needs and preferences. Vegetarians and vegans will love it as is. Those seeking a gluten-free option can easily ensure that all the ingredients are gluten-free. Meat-eaters could add grilled chicken or fish to make it more substantial. The possibilities are endless, and that's what makes this recipe so special. It's a blank canvas where you can paint your own culinary masterpiece. It’s a testament to how simple, healthy, and delicious meals can be, even with a busy schedule.
I encourage you to experiment with different vegetables, spices, and toppings to create your own unique variations. Perhaps you'll add roasted sweet potatoes for extra sweetness, or some avocado for creamy richness. Maybe you'll swap the cashews for almonds or pumpkin seeds. The beauty of this recipe is its flexibility. It allows you to cater to your tastes, use what you have on hand, and create a meal that’s as unique as you are.
More than just a meal, this Masala Chickpea Buddha Bowl represents a commitment to healthy eating and mindful living. It’s a symbol of my effort to create nourishing and delicious food for my family, even when time is tight. So, the next time you’re short on time but craving a delicious and healthy meal, give this recipe a try. I guarantee it will become a staple in your kitchen, too.
Beyond the practical aspects of quick preparation and nutritional value, I find that cooking and sharing this dish fosters a sense of connection within my family. The act of creating something together, even if it’s as simple as assembling a Buddha bowl, strengthens our bonds and creates lasting memories. It's a reminder that even in the midst of our busy lives, we can still carve out time for simple pleasures like sharing a delicious and nourishing meal. This meal isn't just about sustenance; it's about family, connection, and the joy of sharing a delicious and healthy meal together.
In conclusion, this Masala Chickpea Buddha Bowl isn't just a recipe; it's a lifestyle. It's a testament to the power of simple ingredients, creative cooking, and the importance of nourishing both our bodies and our souls. Give it a try, and let the vibrant flavors and satisfying textures transport you to a place of calm and well-being, even amidst the chaos of daily life.
