A quick, flexible bowl made with pantry staples and crisp vegetables.
Serves: 2
Prep and total time: 15 minutes
Ingredients
- 1 can chickpeas, about 400 g, drained and rinsed
- 1½ cups cooked rice, quinoa, or another grain
- 2 cups chopped vegetables, such as cucumber, tomato, carrot, or bell pepper
- 2 cups leafy greens
- Fresh herbs or seeds, optional
For the dressing
- 2 tablespoons tahini
- 1½ tablespoons lemon juice
- 1–2 tablespoons water
- ¼ teaspoon ground cumin, optional, plus salt and black pepper
Method
- Divide the cooked grain and leafy greens between two bowls.
- Add the chickpeas and chopped vegetables.
- Whisk the tahini, lemon juice, one tablespoon of water, cumin, salt, and pepper. Add more water until pourable.
- Spoon the dressing over the bowls and add herbs or seeds if desired.
Easy substitutions
- Replace chickpeas with lentils, tofu, eggs, chicken, or another preferred protein.
- Replace tahini with plain yogurt or sunflower-seed butter if appropriate for your needs.
- For a gluten-free meal, use a grain and packaged ingredients specifically verified as gluten-free.
Allergy and storage note: Tahini contains sesame. Check every packaged product for allergens and possible cross-contact. Refrigerate leftovers promptly in a clean, sealed container. Store the dressing separately and use within three days. Discard food that was stored improperly or appears unsafe.
Nutrition varies with ingredients, brands, portions, and substitutions; no medical-diet suitability is implied.
Food-safety reference: USDA FSIS — Leftovers and Food Safety