Of which 7.3 g sugars and 4.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (chickpeas and quinoa) · Complete protein (quinoa) · Unsaturated fat (avocado)
Allergens sesame
Crispy chickpea bowl with quinoa and avocado
Chickpeas roasted until crunchy, fluffy quinoa and creamy avocado in one bowl.
Ingredients
- 350 g (12½ oz) cooked chickpeas, well drained
- 100 g (3½ oz) quinoa, uncooked
- 60 g (2 oz) baby spinach
- 150 g (5½ oz) cherry tomatoes, halved
- 100 g (3½ oz) cucumber, diced
- 100 g (3½ oz) avocado, sliced
- 2 tbsp olive oil (20 g / ¾ oz)
- 1 tbsp lemon juice (15 g / ½ oz)
- 1 tbsp sesame seeds (10 g)
- cumin, salt and black pepper, to taste
Method
- Pat the chickpeas very dry with paper towels, season with half the olive oil, the cumin and salt, and roast at 200 °C (400 °F) for 22 to 25 minutes, stirring halfway through, until crispy.
- Meanwhile, cook the quinoa in salted water for about 15 minutes, until the grains open up. Drain and let it cool slightly.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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