BBQ Ranch Chickpea Quinoa Bowls

• 分量: 3 servings
• 調理時間: 20 minutes
• 総時間: 40 minutes

材料

1/2 red onion, very thinly sliced

1/2 cup apple cider vinegar

1 Tbsp. sweetener of choice (granulated sugar, honey, or maple syrup)

1 tsp. kosher salt

3/4 cup dry (uncooked) quinoa

1 1/2 cups vegetable broth

1 Tbsp. extra-virgin olive oil

1 (15-oz.) can chickpeas, rinsed, drained and patted dry

1/2 tsp. smoked paprika

1/4 tsp. garlic powder

1/4 cup BBQ sauce

3/4 cup frozen/thawed fire-roasted corn, warmed

1 medium avocado, cut into chunks

1/2 cup grated sharp white cheddar cheese

1/3 cup 2% plain Greek yogurt

2 Tbsp. mayonnaise

1 1/2 tsp. fresh lemon juice

1 Tbsp. finely chopped fresh chives

1/2 tsp. dried dill (or 2 tsp. fresh)

1/2 tsp. garlic powder

1/4 tsp. onion powder

1/4 tsp. each kosher salt and black pepper

手順

Pickle Red Onions:Place red onions in a medium heat-proof bowl.In a medium pot, combine vinegar, 1/2 cup water, sugar, and salt; bring to a boil. Turn off heat and pour vinegar mixture over red onions.Let sit for at least 30 minutes (or up to 2 hours) at room temperature. (Note: you can prepare and refrigerate red onions up to 3 days in advance.)

Cook Quinoa:Using the same pot, combine quinoa, vegetable broth, and a pinch of salt; bring to a boil. Reduce heat to low, cover, and cook until quinoa is fluffy and liquid is absorbed, about 15 to 18 minutes. Remove from heat, stir, and place lid back on to let grains steam until you're ready to assemble the bowls.

Prepare Yogurt Ranch:In a medium bowl, combine Greek yogurt, mayo, lemon juice, chives, dill, garlic powder, onion powder, salt, and pepper; mix to combine.

Sauté Chickpeas:Heat oil in a medium skillet over medium heat. Once hot, add chickpeas and cook for 4 to 5 minutes, stirring only occasionally, until slightly crisp. Season with smoked paprika, garlic powder, and a pinch of salt.Add BBQ sauce and cook 1 to 2 more minutes, allowing sauce to glaze over chickpeas. (Note: if you prefer saucier beans, add an extra 1 to 2 Tbsp. of BBQ sauce.) Remove from heat.

Divide quinoa mixture evenly between 3 bowls. Top with BBQ chickpeas, fire-roasted corn, pickled red onion, sharp cheddar, and avocado. Drizzle yogurt ranch dressing overtop, and garnish with fresh chopped chives, if desired.

栄養

• サービングサイズ: 1 bowl
• カロリー: 478 kcal
• 脂肪総量: 18 g
• 飽和脂肪: 3 g
• ナトリウム: 1100 mg
• 炭水化物総量: 62 g
• 食物繊維: 11 g
• 糖質総量: 17 g
• タンパク質: 17 g