Chickpeas and quinoa with tomato and cucumber under a tahini, hummus and lemon dressing. Vegan, ten minutes, no cooking.
Quinoa is measured cooked; 150 g cooked is about 50 g dry.
- Ready in10 minutes
- Serves1
Ingredients
- 180 g chickpeas, canned (drained)
- 40 g hummus
- 120 g quinoa (cooked weight)
- 100 g tomatoes (incl. cherry)
- 80 g cucumber
- 10 g tahini
- 10 g lemon or lime juice
Method
- Drain and rinse the chickpeas. Chop the tomatoes and cucumber.
- Whisk the tahini, lemon juice and a tablespoon of water into a pourable dressing; season.
- Put the quinoa in a bowl with the chickpeas and vegetables, spoon the hummus on top and pour the dressing over.
What this plate gives you
Twenty grams of fibre is more than two thirds of a 2,000-calorie day’s 28 g, from the chickpeas and the quinoa together, and the same two give most of the 24 g of protein. The tahini and hummus are the 20 g of fat. At 581 calories it is a little under 30 percent of that day. Thin the tahini with the lemon and a spoon of water until it pours; straight from the jar it seizes.
Swaps
- Roast the chickpeas for fifteen minutes first: no change to the numbers, a crunchier bowl.
- Grilled halloumi or chicken on top: more protein and calories.
- Bulgur for the quinoa: about the same numbers, not gluten-free.
Keeping it
The chickpeas, quinoa and tahini dressing each keep three to four days in the fridge. Cut the tomato and cucumber when you eat.
