Description
A delicious and nutritious grain bowl featuring sweet caramelized onions, protein-rich quinoa and chickpeas, and fresh spinach for a satisfying and healthy meal.
Ingredients
Scale
- 2 tablespoons olive oil
- 3 large onions, sliced
- 1 teaspoon ground cumin
- Salt to taste
- Black pepper to taste
- 1 cup quinoa
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups fresh spinach
Instructions
- Step 1: Start the onions – Heat olive oil in a large skillet over medium heat. Add sliced onions and sauté until golden brown, about 15-20 minutes, stirring occasionally
- Step 2: Season the onions – Once caramelized, sprinkle in cumin, salt, and pepper; stir to combine and let flavors meld for 1 minute
- Step 3: Prepare quinoa – While onions cook, prepare quinoa according to package instructions in a separate saucepan
- Step 4: Add chickpeas – Gently mix the rinsed chickpeas with the caramelized onions, heating through for 2-3 minutes
- Step 5: Wilt spinach – Toss fresh spinach into the skillet until wilted, about 2 minutes, stirring gently to distribute evenly
- Step 6: Assemble and serve – Serve warm by spooning cooked quinoa into bowls and topping with the onion-chickpea-spinach mixture
Notes
- Keep heat at medium to prevent onions from burning while allowing proper caramelization to develop
- Don’t rush the onion process – patience creates the best sweet, golden results every time
- Rinse chickpeas thoroughly to remove excess sodium and improve the overall flavor balance
- Add spinach at the very end to maintain its bright color and prevent overcooking
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 320 calories
- Sugar: 8g
- Sodium: 380mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg
Keywords: caramelized onion grain bowl, quinoa bowl, healthy grain bowl, vegetarian meal, chickpea recipe, easy dinner