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Caramelized Onion Chickpea Grain Bowl

Savory Caramelized Onion Chickpea Grain Bowl for Cozy Nights

This Caramelized Onion Chickpea Grain Bowl combines sweet, caramelized onions with hearty chickpeas and colorful grains for a delightful vegan meal.
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Course: Main Dishes
Cuisine: Mediterranean
Keyword: Caramelized Onion, Chickpea, Grain Bowl, healthy, quick meals, vegan
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4 bowls
Calories: 450kcal

Equipment

  • Skillet
  • medium pot

Ingredients

For the Grain Bowl

  • 2 tablespoons Olive Oil Can swap for coconut oil.
  • 2 medium Yellow Onions White onions can be used.
  • 1 can Chickpeas Rinsed; can use dried after cooking.
  • 2 cups Fresh Spinach Kale can be substituted.
  • 1 teaspoon Ground Cumin Smoked paprika can be used as an alternative.
  • 1 cup Quinoa Brown rice, farro, or barley can be used.

For Toppings (optional)

  • 1 medium Avocado Enhances creaminess.
  • 1 tablespoon Fresh Lemon Juice Adds brightness.
  • ¼ cup Nuts Toasted almonds or walnuts recommended.

Instructions

Step-by-Step Instructions

  • In a large skillet, heat olive oil over medium heat and sauté the sliced yellow onions for 15-20 minutes until soft and golden.
  • Once caramelized, sprinkle in ground cumin, salt, and pepper, stirring for 2-3 minutes.
  • Rinse quinoa under cold water, combine with vegetable broth in a medium pot, and simmer for 15 minutes until fluffy.
  • Stir rinsed chickpeas into the skillet with caramelized onions and heat through for another 2-3 minutes.
  • Add fresh spinach to the skillet, stirring until wilted, about 2 minutes.
  • Assemble the bowl with quinoa, chickpea, and onion mixture. Garnish with optional toppings as desired.

Notes

Leftovers can be stored in an airtight container for up to 5 days. Add water when reheating to maintain moisture.

Nutrition

Serving: 1bowl | Calories: 450kcal | Carbohydrates: 60g | Protein: 15g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Sodium: 400mg | Potassium: 600mg | Fiber: 12g | Sugar: 6g | Vitamin A: 2500IU | Vitamin C: 30mg | Calcium: 80mg | Iron: 3mg