Introduction:

Looking for a nutrient-packed, plant-based meal that’s as delicious as it is healthy? Maple Dijon Chickpea Bowls with Crunchy Kale & Quinoa are a perfect choice. Roasted chickpeas provide a crunchy texture, while fresh kale offers a boost of vitamins, and quinoa gives you a satisfying base of protein and fiber. The star of this recipe is the creamy maple Dijon tahini dressing, which ties all the flavors together with a sweet and tangy kick. These bowls are ideal for meal prep, offering a hearty, balanced meal that’s vegan, gluten-free, and full of vibrant flavors.

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Ingredients:

For the Chickpeas:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• Salt and pepper, to taste

For the Crunchy Kale:

• 4 cups fresh kale, stems removed and leaves roughly chopped
• 1 tablespoon olive oil
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 tablespoon nutritional yeast (optional, for added flavor)

For the Quinoa:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• Pinch of salt

For the Maple Dijon Tahini Dressing:

• ¼ cup tahini
• 2 tablespoons Dijon mustard
• 2 tablespoons maple syrup
• 1 tablespoon apple cider vinegar
• 1 clove garlic, minced
• 2-3 tablespoons water (to adjust consistency)
• Salt and pepper, to taste

For Assembling the Bowls:

• 1 avocado, sliced
• 1 carrot, grated
• 1 cup cherry tomatoes, halved
• 2 tablespoons pumpkin seeds (optional, for garnish)
• Fresh parsley or cilantro, chopped (for garnish)

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Preparation:

Step 1: Roast the Chickpeas

• Preheat your oven to 400°F (200°C).
• Drain and rinse the chickpeas, then pat them dry using a kitchen towel. Removing excess moisture helps them roast to a crispy texture.
• Toss the chickpeas with olive oil, smoked paprika, garlic powder, salt, and pepper. Spread them out in a single layer on a baking sheet.
• Roast for 25-30 minutes, shaking the pan halfway through to ensure even crispiness. The chickpeas should come out crunchy and golden.

Step 2: Cook the Quinoa

• While the chickpeas roast, cook the quinoa. Rinse the quinoa under cold water to remove the natural coating that can cause bitterness.
• In a medium saucepan, combine the rinsed quinoa, vegetable broth (or water), and a pinch of salt. Bring to a boil over medium-high heat.
• Reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa absorbs the liquid and becomes fluffy. Once done, fluff with a fork and set aside.

Step 3: Prepare the Crunchy Kale

• While the quinoa cooks, prepare the kale.
• In a large bowl, toss the kale with olive oil, salt, pepper, and nutritional yeast (if using).
• Spread the kale on a baking sheet in an even layer.
• Roast in the oven for 10-12 minutes (alongside the chickpeas), tossing halfway through. The kale should become crispy but still retain a bright green color.

Step 4: Make the Maple Dijon Tahini Dressing

• In a small bowl, whisk together the tahini, Dijon mustard, maple syrup, apple cider vinegar, minced garlic, and water.
• Adjust the consistency by adding more water, one tablespoon at a time, until the dressing is smooth and pourable.
• Season with salt and pepper to taste. The dressing should be creamy, tangy, and slightly sweet.

Step 5: Assemble the Bowls

• To assemble the bowls, start by adding a generous scoop of cooked quinoa as the base.
• Layer the crispy roasted chickpeas, crunchy kale, and other fresh veggies like avocado slices, grated carrots, and cherry tomatoes.
• Drizzle the maple Dijon tahini dressing over the top, ensuring every bite is flavorful and satisfying.
• Garnish with pumpkin seeds for added crunch and fresh parsley or cilantro for a burst of freshness.

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COOKING Note:

• Roasting Tip: For best results, roast the chickpeas and kale on separate baking sheets. Kale tends to cook faster, so keeping them separate ensures both reach the perfect crispness without burning.
• Dressing Consistency: The tahini dressing thickens as it sits. If you’re making it ahead of time, you may need to thin it out with a little water before serving.

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Serving Suggestions:

These Maple Dijon Chickpea Bowls with Crunchy Kale & Quinoa make an excellent lunch or light dinner. For a heartier option, you can add extra toppings such as roasted sweet potatoes, sautéed mushrooms, or grilled tofu. Serve the bowls with a side of fresh pita bread or crackers for a more complete meal. The maple Dijon tahini dressing can also double as a dip for veggie sticks or a spread on sandwiches.

For a refreshing beverage pairing, try serving these bowls with a light, citrusy herbal tea or a cold cucumber-infused water.

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Tips:

1. Meal Prep: These bowls are great for meal prep. Prepare the quinoa, chickpeas, and kale in advance and store them in separate containers. Assemble the bowls when you’re ready to eat, adding the dressing just before serving.
2. Customize Your Bowl: Feel free to customize your bowl by adding your favorite grains, vegetables, or protein. Swap quinoa for brown rice, farro, or bulgur, and switch up the veggies based on what’s in season.
3. Keep Chickpeas Crispy: To maintain the crispiness of the chickpeas, store them separately from the other ingredients. Toss them into the bowl right before eating.
4. Dressing Storage: The maple Dijon tahini dressing can be made up to 5 days in advance. Store it in the refrigerator and give it a good stir before using.

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Prep Time:

• 15 minutes

Cooking Time:

• 30 minutes

Total Time:

• 45 minutes

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Nutritional Information (per serving):

• Calories: 460
• Protein: 15g
• Sodium: 550mg
• Fiber: 12g
• Carbohydrates: 52g
• Fat: 22g

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Conclusion:

These Maple Dijon Chickpea Bowls with Crunchy Kale & Quinoa are a delicious and nutritious meal, packed with plant-based protein, fiber, and healthy fats. The combination of roasted chickpeas, crunchy kale, fluffy quinoa, and the sweet-tangy maple Dijon tahini dressing creates a well-balanced dish that’s both satisfying and energizing. Whether you’re preparing it for a quick lunch, a light dinner, or as part of your weekly meal prep, this bowl is guaranteed to become a favorite. It’s versatile, customizable, and perfect for anyone looking to incorporate more wholesome, plant-based meals into their diet.

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