Make your coworkers jealous with this easy quinoa bowl
A friend of mine recently went back to work after maternity leave and was asking for ideas on easy, nutritious lunches she could pack. This one’s for you, Carla.
I love grain bowls loaded with protein and vegetables because they have everything: complex carbs, healthy fats, protein and vegetables to keep you satiated and energized. This is the formula I follow:
Start with a base such as brown rice, couscous, freekeh or in this case, quinoa (technically it’s a seed but it’s treated as a grain). Be sure to cook it in a flavourful broth and add spices (at the minimum, salt and pepper) to keep it from tasting bland.
After that, toss in your protein such as cooked chicken, a can of tuna, chopped eggs or a can of chickpeas (I always stock up on canned chickpeas when they go on sale). Top with whatever produce is in season, such as cucumbers, sweet peppers and cauliflower. I’ve been eating tons of tomatoes, which are at their peak right now. It’s the ideal time of year to get those vibrant and wonderfully weird looking heirloom tomatoes. Add some healthy fats such as a drizzle of olive oil, cheese or diced avocado. Finish with a flavour boost, such as squeeze of lemon, sun-dried tomatoes, or my favourite, torn herbs for a burst of summery freshness and colour.
These bowls are delicious hot, room temperature or chilled, making it a versatile lunch year round. The recipe below makes one generous serving, but feel free to scale it up to make multiple portions to get you through the work week. Here’s to making your coworkers jealous.
Cumin-Scented Quinoa with Chickpeas, Feta, Tomato and Mint Star Tested
3/4 cup (180 mL) quinoa, rinsed and drained 1-1/2 cups (375 mL) no salt-added vegetable broth 1 tbsp (15 mL) olive oil, plus more for finishing 1 tsp (5 mL) ground cumin Salt and pepper, to taste 1/2 cup (125 mL) canned chickpeas, rinsed and drained 1 small tomato, diced 1/4 cup (60 mL) feta, crumbled 1 small handful fresh mint leaves In a medium-sized saucepan over medium-high heat, add quinoa, broth, olive oil and cumin. Cover and bring to a boil. Reduce heat to low and simmer for 10 minutes, or until quinoa is tender and most of the liquid is absorbed.
Remove from heat and fluff quinoa with fork. Taste and season with salt and pepper. Let quinoa cool for 5 minutes.
Toss in chickpeas and feta. Transfer to a serving bowl and top with chopped tomatoes and torn mint leaves. Drizzle with more olive oil just before serving. Serve warm or chilled. Makes 1 serving.