Ready to whip up a vibrant and nourishing meal? This Beet Hummus & Roasted Chickpea Bowl is a fantastic way to enjoy a healthy bean bowl, packed with flavor and vibrant colors. You’ll love how simple and satisfying this plant-based dish is for any day of the week.
Key Ingredients & Substitutions:
- Beets: Use pre-cooked beets for a shortcut, or roast your own fresh ones.
- Chickpeas: Canned chickpeas are perfect. You can also use other beans like cannellini for the hummus.
- Tahini: Essential for classic hummus flavor. If you don’t have it, a tablespoon of cashew butter can work in a pinch.
- Leafy Greens: Spinach or kale work wonderfully as your bowl base.
- Quinoa: A great whole grain option. Brown rice or farro are excellent alternatives.
Ingredients:
For the Beet Hummus:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 large cooked beet, peeled and roughly chopped
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 2-3 tablespoons cold water (or more, for desired consistency)
- 1/2 teaspoon ground cumin
- 1/4 teaspoon salt
For the Roasted Chickpeas:
- 1 (15-ounce) can chickpeas, rinsed and thoroughly dried
- 1 tablespoon olive oil
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- Pinch of cayenne pepper (optional)
- Salt and black pepper to taste
For the Bowl Assembly:
- 4 cups cooked quinoa
- 4 cups fresh spinach or kale
- Sliced cucumber, shredded carrots, or cherry tomatoes for topping (optional)
- Fresh parsley or dill, chopped (for garnish)
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: 450 (approximate)
- Tools Needed: Food processor, baking sheet, mixing bowls
Step-by-Step Instructions:
1. Roast the Chickpeas
Preheat your oven to 400°F (200°C). Toss the dried chickpeas with olive oil, smoked paprika, garlic powder, cayenne (if using), salt, and pepper on a baking sheet. Roast for 20-25 minutes, stirring halfway, until crispy.
2. Prepare the Beet Hummus
While chickpeas roast, combine the rinsed chickpeas, cooked beet, tahini, lemon juice, minced garlic, cumin, and salt in a food processor. Blend until smooth. Add cold water, 1 tablespoon at a time, until you reach your desired creamy consistency.
3. Cook the Quinoa
Follow package instructions to cook your quinoa. Usually, this involves combining 1 cup quinoa with 2 cups water or vegetable broth and simmering until the liquid is absorbed. Fluff with a fork when done.
4. Assemble Your Healthy Bean Bowl
Divide the cooked quinoa and fresh greens among four bowls. Spoon a generous amount of beet hummus into each bowl. Top with your crispy roasted chickpeas and any optional fresh vegetables.
5. Garnish and Serve
Sprinkle fresh parsley or dill over each bowl for a pop of freshness and color. Serve immediately and enjoy your delicious and nutritious healthy bean bowl.
Variation Ideas:
- Add a drizzle of a simple lemon-tahini dressing for extra moisture.
- Include avocado slices for healthy fats and creaminess.
- Try different roasted vegetables like sweet potatoes or Brussels sprouts.
- Spice up the roasted chickpeas with a pinch of chili powder or za’atar.
Storage Instructions:
Store leftover beet hummus in an airtight container in the refrigerator for up to 5 days. Keep roasted chickpeas in a separate airtight container at room temperature for up to 3 days to maintain crispness, or in the fridge if you prefer. Assemble bowls fresh for the best texture.
Frequently Asked Questions (FAQ):
Can you make the beet hummus ahead of time?
Yes, you can prepare the beet hummus up to 3-4 days in advance and store it in an airtight container in the refrigerator.
What if you don’t have fresh beets for the hummus?
You can use canned or pre-cooked beets (often found in the produce section or canned goods aisle) for convenience.
Are these healthy bean bowls suitable for meal prepping?
Absolutely! Cook the quinoa, roast the chickpeas, and make the hummus ahead of time. Store components separately and assemble your bowls when ready to eat.
How can you make the roasted chickpeas extra crispy?
Ensure your chickpeas are thoroughly dry before tossing them with oil and spices. Roasting them at a higher temperature and giving them enough space on the baking sheet will also help.
Can you adjust the spice level of the roasted chickpeas?
Yes, feel free to increase or decrease the amount of cayenne pepper or other spices to suit your taste preferences.
What other toppings would be good in this healthy bean bowl?
Consider adding crumbled feta, pickled red onions, a sprinkle of hemp seeds, or a dollop of plain dairy-free yogurt.