CHICKPEA AND SPINACH BOWL
The Chickpea And Spinach Bowl is a simple yet nourishing vegan meal that blends plant-based protein, fresh greens and bold flavour. This bowl features hearty chickpeas, creamy hummus, crisp baby spinach and a touch of carrot, which delivers balanced nutrition with minimal preparation. This spinach bowl is spiced gently with cumin and garlic powder and seasoned with salt and pepper, which is a flavourful option for lunch or a light dinner. Enjoy it as a standalone bowl or pair it with a whole-meal wrap for added fibre and portability. This chickpea and spinach bowl is quick, colourful and nutrient-dense, which is ideal for busy schedules, healthy eating plans and make-ahead meals.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook, Prepared in Advance
OCCASION/HOLIDAY
Spring, Summer, Picnic, Family Lunch, Vegan-Friendly Events
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Low Fat, Quick & Easy, Vegan, Vegetarian, Wheat / Gluten-Free (without wrap)
DISH TYPE
Salad
INGREDIENTS
There are the following ingredients for Chickpea And Spinach Bowl:
- ½ cup cooked chickpeas
- 1 whole-meal wrap (optional)
- ¼ cup baby spinach
- 2 tablespoons hummus
- 1 tablespoon grated carrot
- ¼ teaspoon cumin
- ¼ teaspoon garlic powder
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 359.9 kilocalories
- Fat: 11.3 grams
- Saturated Fat: 1.6 grams
- Carbohydrate: 52.9 grams
- Sugar: 5.8 grams
- Sodium: 699.5 milligrams
- Fibre: 9.5 grams
- Protein: 13.9 grams
- Cholesterol: 0.0 milligrams
- Calcium: 145.4 milligrams
- Iron: 5.3 milligrams
- Potassium: 457.5 milligrams
PREPARATION
These steps are followed for the preparation of Chickpea And Spinach Bowl:
- Prepare The Chickpeas: Use canned or pre-cooked chickpeas. If canned, rinse thoroughly under cold water and drain well. Pat dry with a paper towel.
- Season The Chickpeas: Place the chickpeas in a small bowl. Sprinkle over the cumin, garlic powder, salt and pepper. Mix until evenly coated.
- Assemble The Bowl: In a shallow bowl, spread 2 tablespoons of hummus in the centre. Add the seasoned chickpeas on one side.
- Add Fresh Ingredients: Place ¼ cup of baby spinach on the other side of the bowl. Top with 1 tablespoon of grated carrot for crunch and colour.
- Optional Wrap Serving: If using a whole-meal wrap, warm it gently and serve on the side or wrap all ingredients together for a handheld option.
- Finish And Serve: Taste and adjust seasoning. Serve immediately or refrigerate it for a chilled bowl later.
PREP TIME
8 minutes
COOKING TIME
0 minutes
TIPS
These tips enhance the quality of your Chickpea And Spinach Bowl:
- Rinse Chickpeas Well: Removing canning liquid, which helps to improve texture and taste.
- Add Warm Chickpeas: Lightly warming chickpeas enhances the flavour if preferred over chilled.
- Make It Portable: Wrap ingredients in a whole-meal tortilla for a mess-free and packed lunch.
- Use Fresh Hummus: A good-quality hummus elevates the whole bowl, so choose well or make your own.
VARIATIONS
- Add Healthy Fats: Include a few avocado slices or a drizzle of tahini for healthy fats.
- Include Grains: This spinach bowl is served over brown rice, quinoa or bulgur for a more filling bowl.
- Switch The Greens: Use rocket leaves, kale or mixed salad leaves instead of spinach.
- Try Different Legumes: Substitute chickpeas with black beans or lentils for variety.
- Add Spice: Mix in a pinch of chilli flakes or hot sauce for heat.
PREPPING AND STORAGE
- Refrigeration: Store the spinach bowl in an airtight container in the fridge for up to 2 days. Keep hummus separate for the best texture.
- Wrap Option: If using the wrap, assemble just before eating to avoid sogginess.
- Freezing Not Suitable: Fresh spinach and hummus do not freeze well.
- Meal Preparation Tip: Pre-portion chickpeas and chopped vegetables for the week and assemble them when needed.