Healthy Recipes Main Dishes Grain Main Dishes Grain Bowls Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce 4.7 (35) 30 Reviews Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on August 29, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Prep Time: 20 mins Total Time: 20 mins Servings: 4 Yield: 4 servings Nutrition Profile: Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie Gut Healthy Anti-Inflammatory Mediterranean Diet Jump to Nutrition Facts Jump to recipe Nutrition Notes Are Chickpeas Healthy? Chickpeas are a type of legume. Also known as garbanzo beans, chickpeas offer a wealth of nutrition, including complex carbohydrates, plant protein, fiber, antioxidants, vitamins and minerals. They're an excellent source of folate and also offer some iron and potassium. Is Quinoa Good for You? Quinoa is a whole-grain that is also a plant-based source of complete protein—1 cup of quinoa provides 8 grams of protein. That 1-cup serving also gives you 5 grams of filling fiber. Quinoa also provides antioxidants, vitamins and minerals. Altogether, quinoa's nutritional package has been linked with reduced inflammation, which may help prevent chronic diseases. Thanks to its fiber, quinoa also helps create a healthy gut environment and can help with blood sugar control. Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco Are Roasted Red Peppers Healthy? Roasted red peppers are just red bell peppers that have been roasted. If you want a vitamin C boost, red peppers are the food to reach for. One medium red bell pepper contains almost twice the daily amount of vitamin C you need—plus a quarter of your day's worth of vitamin A. Bell peppers also provide some fiber. As their color would suggest, red bell peppers are loaded with antioxidants—making them inflammation fighters and disease preventers. Bell peppers have been linked with brain, immune and eye health. Tips from the Test Kitchen Can I Make This Recipe Ahead of Time? To make ahead, prepare red pepper sauce (Step 1) and quinoa (Step 2); refrigerate in separate containers. Assemble just before serving. Frequently Asked Questions Additional reporting by Carrie Myers, M.S. Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco Cook Mode (Keep screen awake) Ingredients 1 (7 ounce) jar roasted red peppers, rinsed ¼ cup slivered almonds 4 tablespoons extra-virgin olive oil, divided 1 small clove garlic, minced 1 teaspoon paprika ½ teaspoon ground cumin ¼ teaspoon crushed red pepper (optional) 2 cups cooked quinoa ¼ cup Kalamata olives, chopped ¼ cup finely chopped red onion 1 (15 ounce) can chickpeas, rinsed 1 cup diced cucumber ¼ cup crumbled feta cheese 2 tablespoons finely chopped fresh parsley Directions Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth. Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl. Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco To serve, divide the quinoa mixture among 4 bowls and top with equal amounts of the chickpeas, cucumber and the red pepper sauce. Sprinkle with feta and parsley. Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco Originally appeared: EatingWell.com, May 2017; updated in September 2022 Rate It Print Nutrition Facts (per serving) 479 Calories 25g Fat 50g Carbs 13g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 1/2 cups Calories 479 % Daily Value * Total Carbohydrate 50g 18% Dietary Fiber 8g 28% Total Sugars 3g Protein 13g 25% Total Fat 25g 32% Saturated Fat 4g 22% Cholesterol 8mg 3% Vitamin A 1146IU 23% Vitamin C 10mg 11% Folate 106mcg 26% Sodium 646mg 28% Calcium 136mg 10% Iron 4mg 19% Magnesium 110mg 26% Potassium 443mg 9% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.