Chickpea-Tuna Veggie Quinoa Bowl

Remember this Chickpea-Tuna Lettuce Endive Wrap ? Besides chicken, eggs, vegetarian tempeh and tofu, Chickpea-Tuna Mix has become one of the latest protein add-ons to my salad bowl meals (a.k.a grain bowls or workout meals). Certainly, this grain bowl can be made vegetarian by omitting the tuna - simply use chickpeas or other legumes as meatless protein mix-in.

This Chickpea-Tuna Mix is quick and easy to make - less than 30 minutes, no stove required; it is also a superb make-ahead dish that you can prepare on Sunday, and good for powering up healthy lunches for the week ahead.

To prepare a healthy wholesome grain bowl, always start with a base of colorful vegetables and greens, for example a spring mix of green and red leaf lettuces, radicchio and arugula.

To boost the nutrition and to have a forkful of textures and flavors, add more vegetables and fruits such as cucumbers, tomatoes, red cabbage, steamed asparagus, like this:

On top of the base of salad leafy greens, you can also do avocado, apples, cucumber, red cabbage, chickpea-tuna and cooked quinoa.

Chickpea-Tuna Mix
1 can 12.5 oz organic chickpeas, lightly rinsed and drained
1 can tuna (Safe Catch brand, marketed as "The Lowest Mercury Limit of any Brand"). (Note: leave out the tuna for vegetarians)
1/2 small red onion, finely diced
Juice from 1/2 lime or lemon
1tsp organic dried oregano
Ground black pepper

Directions: Slightly mash up the canned tuna in a bowl, then add all other ingredients and mix it up thoroughly. Serve the chickpea-tuna mash as add-on to salads and store leftovers in airtight container in the fridge (up to 3-5 days for freshness)

Look at the different grain or salad bowls that can be created:

Sharing with Hearth and Soul

Tag: ,

An Escape to Food on Facebook