Oil-Free Quinoa Chickpea Bowl with Mango Avocado Sauce
Tricolor quinoa and roasted chickpeas topped with shredded carrots and a creamy mango-avocado sauce made with tahini, yacon syrup, and fresh chili. No oil required. Finished with fresh mint and nutritional yeast for a balanced, plant-based meal.
Ingredients
- 3 ½ oz tricolor quinoa, rinsed
- 9 oz chickpeas canned, drained and rinsed
- 7 oz carrots, peeled and cut into thin matchsticks
- 1 tablespoon whole grain spelt flourwhole wheat flour1:1coating
different texture
- 5 ½ oz mango, diced or frozen
- 5 ½ oz avocado, chopped
- 5 ½ tbsp water
- 1 tablespoon lemon juice, fresh squeezed
- 1 tablespoon yacon syrupmaple syrup1:1sweetener
adds different mineral profile
- 1 tablespoon nutritional yeast
- 1 tablespoon tahini
- 1 red chili, seeded and thinly sliced
- 1 tablespoon fresh mint, finely chopped, plus leaves for garnish
- salt, to taste
- black pepper, from grinder
Instructions
- 1
Preheat oven to 375°F convection and line a baking sheet with parchment paper.
- 2
Rinse chickpeas in a sieve and drain well.
- 3
Rinse quinoa thoroughly in a sieve and cook according to package instructions.
- 4
Peel carrots and cut into thin matchsticks.
- 5
Toss drained chickpeas with salt, pepper, and flour, then spread on parchment and roast until crispy, about 8 minutes.
- 6
Remove from oven and let cool slightly.
- 7
Roughly chop mango and avocado, then blend with water and lemon juice in a food processor until smooth.
- 8
Seed and slice chili into thin rings.
- 9
Transfer blended sauce to a bowl and stir in chili rings, yacon syrup, tahini, and nutritional yeast.
- 10
Finely chop mint, fold into sauce, and season with salt and pepper.
- 11
Arrange cooked quinoa with carrot matchsticks on plates, pour sauce over top, and garnish with mint leaves.
Good to Know
Sauce keeps refrigerated 2 days. Assembled bowl best served fresh.
Cook quinoa and roast chickpeas up to 1 day ahead. Prepare sauce several hours ahead. Assemble just before serving.
Serve at room temperature or chilled.
Common Mistakes
Do not skip rinsing quinoa to avoid residual bitterness.
Do not skip draining chickpeas to avoid excess moisture in roasted coating.
Do not overcook chickpeas to avoid mushy texture instead of crispy.