Happy Bowl with Quinoa, Beans and Chickpeas

Name: Happy Bowl with Quinoa, Beans and Chickpeas
Prep time: 30 min
Total time: 30 min
Yield: 4 servings
Ingredients: 200 g Quinoa; 200 g Cooked black beans; 200 g Cooked chickpeas; 4 handfuls Rocket, field or leaf salad; 2 Avocados; 1 Lemon; 2 Red peppers; 4 Tomatoes; 1 Cucumber; to taste Salt; to taste Pepper; 100 g Roasted sunflower seeds; 4 tbsp Honey; 5 tbsp Mustard; 3 tbsp Olive oil; 8 tbsp Natural yoghurt; 2 cloves Garlic

Mittagessen Salat Vegetarisch Dressing

A colourful bowl with quinoa, beans, chickpeas, avocado and vegetables, served with a honey mustard dressing. Vegetarian and quick to prepare.

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Zubereitungszeit 30 Min.

Zutaten

4Portionen

200 g Quinoa (740 kcal)
200 g Cooked black beans (240 kcal)
200 g Cooked chickpeas (328 kcal)
4 handfuls Rocket, field or leaf salad (40 kcal)
2 Avocados (320 kcal)
1 Lemon (29 kcal)
2 Red peppers (60 kcal)
4 Tomatoes (72 kcal)
1 Cucumber (15 kcal)
Salt
Pepper
100 g Roasted sunflower seeds (580 kcal)
4 tbsp Honey (208 kcal)
5 tbsp Mustard (60 kcal)
3 tbsp Olive oil (360 kcal)
8 tbsp Natural yoghurt (104 kcal)
2 cloves Garlic (30 kcal)

Nährwerte	pro Portion	pro 100 g
Kalorien	797 kcal	455 kcal
Kohlenhydrate	61,7 g	35,3 g
Fett	17,1 g	9,7 g
Eiweiß	21,7 g	12,4 g

Allergene & Unverträglichkeiten

Enthalten
LaktoseNüsseSenf

Nicht enthalten
GlutenEierSojaSellerieSesamFischKrebstiere

Keine Garantie, Angaben wurden mittels KI auf Basis der Zutaten ermittelt. Verwendete Produkte können abweichen.

Nährwert-Index

8 /10

This dish is rich in beneficial nutrients, thanks to quinoa, pulses, and plenty of vegetables. It provides a good amount of protein and satisfying carbohydrates. However, the calorie and fat content per serving is quite high.

Zubereitungsschritte

Zutaten pro Schritt

Rinse quinoa and cook in double the amount of water until the water has evaporated. Rinse and drain beans and chickpeas.
- Quinoa (200 g)
- Cooked black beans (200 g)
- Cooked chickpeas (200 g)
Clean and wash salad, cut into smaller pieces if necessary. Halve avocados, remove flesh, dice and soak in lemon juice. Season with salt and pepper.
- Rocket, field or leaf salad (4 handfuls)
- Avocados (2)
- Lemon (1)
- Salt
- Pepper
Clean, wash and dice tomatoes, peppers and cucumber.
- Red peppers (2)
- Tomatoes (4)
- Cucumber (1)
Combine honey, mustard, olive oil, natural yoghurt and garlic in a measuring jug and blend until creamy. Season with salt and pepper.
- Roasted sunflower seeds (100 g)
- Honey (4 tbsp)
- Mustard (5 tbsp)
- Olive oil (3 tbsp)
- Natural yoghurt (8 tbsp)
- Garlic (2 cloves)
Arrange all ingredients for the bowl in serving bowls. Drizzle with dressing, sprinkle with sunflower seeds and optionally garnish with herbs.
- Quinoa (200 g)
- Cooked black beans (200 g)
- Cooked chickpeas (200 g)
- Rocket, field or leaf salad (4 handfuls)
- Avocados (2)
- Lemon (1)
- Red peppers (2)
- Tomatoes (4)
- Cucumber (1)
- Salt
- Pepper
- Roasted sunflower seeds (100 g)
- Honey (4 tbsp)
- Mustard (5 tbsp)
- Olive oil (3 tbsp)
- Natural yoghurt (8 tbsp)
- Garlic (2 cloves)