Happy Bowl with Quinoa, Beans and Chickpeas

Mittagessen Salat Vegetarisch Vegan 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.

Inspiriert von ndr.de (16.07.2026)

Zutaten

4Portionen
  • 200 g Quinoa (728 kcal)
  • 200 g Cooked black beans (220 kcal)
  • 200 g Cooked chickpeas (270 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 (584 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)

Zubereitungsschritte

  1. Rinse quinoa and cook in double the amount of water until the water has evaporated. Rinse and drain beans and chickpeas.
    • 200 g Quinoa (728 kcal)
    • 200 g Cooked black beans (220 kcal)
    • 200 g Cooked chickpeas (270 kcal)
  2. 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.
    • 4 handfuls Rocket, field or leaf salad (40 kcal)
    • 2 Avocados (320 kcal)
    • 1 Lemon (29 kcal)
    • Salt
    • Pepper
  3. Clean, wash and dice tomatoes, peppers and cucumber.
    • 2 Red peppers (60 kcal)
    • 4 Tomatoes (72 kcal)
    • 1 Cucumber (15 kcal)
  4. Combine honey, mustard, olive oil, natural yoghurt and garlic in a measuring jug and blend until creamy. Season with salt and pepper.
    • 100 g Roasted sunflower seeds (584 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)
  5. Arrange all ingredients for the bowl in serving bowls. Drizzle with dressing, sprinkle with sunflower seeds and optionally garnish with herbs.
    • 200 g Quinoa (728 kcal)
    • 200 g Cooked black beans (220 kcal)
    • 200 g Cooked chickpeas (270 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 (584 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)