Apple, Chickpea and Feta Bowl (V)(GF)
This apple, chickpea and ‘feta’ bowl was just what I needed during the holiday season. You know you’ve over-indulged when you start to crave kale haha! I decided to stick to vegan, but keep it packed with high protein ingredients, such as organic quinoa, chickpeas, tofu, almonds and walnuts. This meal was delicious and light, yet kept me full and satisfied for a good few hours! I loved the sweet and savory elements too, as I find if I have a meal that doesn’t have a good balance of this flavor pairing, I crave the latter shortly after. The best thing about this salad is its quick to make, and if you have a hankering for some meat, chicken or beef would be a great addition to this meal!
Notes
Organic vs. Non-Organic – as with most of my recipes, I try to use organic ingredients when possible (especially here in the US). But there are some ingredients that one should really be prioritising which fall into the ‘Dirty Dozen’ category. Simply put, The Dirty Dozen is a list of 12 fruits and vegetables that are most likely to have high levels of pesticide residues when grown conventionally. I’ve added a list of these ingredients below, and as you can see, it includes kale and apples, which are in our ingredients list!
If you’d like to read more about this, there are plenty articles online, but I borrowed this chart from the below link if you fancy a read! They also include the ‘Clean Fifteen’ list, which is the fruits and veggies with the least amounts of pesticide residues!
https://blog.algaecal.com/infographic-dirty-dozen-clean-fifteen/
Quinoa – I love quinoa, especially because it’s gluten free, but if you prefer something heavier, cous cous, barley or farro would be a great sub to this bowl.
Nuts and Seeds – I used walnuts (because I LOVE the pairing with cranberries) but almonds would be just as delicious here. I would also highly recommend adding sunflower seeds. I didn’t have any at the time, but I recently listened to a podcast from a parasites expert who mentioned that Pumpkin seeds, papaya seeds, and sunflower seeds are well-known edible seeds that can naturally kill worms. And when eating salads, this is always an added bonus! If you’re interested in listening to this, check out the link below:
Spotify Link: https://open.spotify.com/episode/5bbRlEeyA7lwSh8d3ixqOR?si=2df39025820c475a
Delicious Additions: If you’d like to bulk up this salad, feel free to add avocado, or sweet potato. And for the meat eaters out there, chicken or beef would pair perfectly with this dish! I added some chicken on my third day of eating this, and it was awesome!
What You’ll Need
Vegan Feta
- 7oz (1/2 block) extra firm tofu
- 1/2 cup white wine vinegar or apple cider vinegar
- 1/4 tsp salt
- 1/2 tsp sugar
Bowl
- 4-5 stalks organic kale, washed, stems removed and finely chopped
- 1 tin organic chickpeas
- 1 cup toasted walnuts or almonds (see notes)
- 1/2 cup dried cranberries
- 1 cup grated organic apple (I leave the skin on)
- 4 potions cooked organic quinoa
- salt and pepper
- 1 tbsp olive oil
Dressing
- 2-3 tbsp olive oil
- 1/4 cup tahini
- 2-3 tbsp vinegar (red wine, white wine etc)
- 1/2 lemon
- 1 tsp smooth mustard
- salt and pep
- 1 tsp honey or 1/2 tsp sugar (optional – I find the apple gives the salad enough sweetness)
Apple, Chickpea and Feta Bowl (V)
- Total Time: 35
- Yield: 3-4 1x
Description
Vegan protein bowl, consisting of organic quinoa, kale and chickpeas, paired with toasted walnuts, dried cranberries, grated apple, and vegan ‘feta’
Ingredients
Vegan Feta
- 7oz (1/2 block) extra firm tofu
- 1/2 cup white wine vinegar or apple cider vinegar
- 1/4 tsp salt
- 1/2 tsp sugar
Bowl
- 4–5 stalks organic kale, washed, stems removed and finely chopped
- 1 tin organic chickpeas
- 1 cup toasted walnuts or almonds (see notes)
- 1/2 cup dried cranberries
- 1 cup grated organic apple (I leave the skin on)
- 4 potions cooked organic quinoa
- salt and pepper
- 1 tbsp olive oil
Dressing
- 2–3 tbsp olive oil
- 1/4 cup tahini
- 2–3 tbsp vinegar (red wine, white wine etc)
- 1/2 lemon
- 1 tsp smooth mustard
- salt and pep
- 1 tsp honey or 1/2 tsp sugar (optional – I find the apple gives the salad enough sweetness)
Instructions
- For the tofu, add everything into a sealable tupperware, shake well, then fill enough water to make sure the tofu is completely submerged. Store this overnight in the fridge, or, try let this sit a few hours before you make the salad.
- Cook quinoa according to packet instructions, and set a timer. While that cooks, set a large saucepan on a medium heat and toast the walnuts for a couple of minutes. Once toasted and smelling delicious, roughly chop and set aside.
- While you work on step 2, prepare and chop all other ingredients (drain the chickpeas, grate the apple, measure out the cranberries etc). When preparing the kale, I like to place in a large mixing bowl, add a tsp or more olive oil, salt, and massage it with my hands for a few minutes to soften it.. this stage is up to you. But I do find it more palatable.
- Mix all dressing ingredients together and set aside for serving.
- Once all your elements are ready, portion them out into 4 servings, or one large serving, crumble in your ‘feta’, and top with extra toasted almonds or pumpkin seeds (optional). Add your dressing, mix well, and enjoy!
- Category: Lunch/Dinner
- Method: Stovetop
Keywords: vegan
Leave a Reply