Mediterranean Chickpea Bowl | Air Fryer | Plant-Based

In my article which covers five tips for creating plant-based diets for athletes, I discuss the importance of incorporating more plants into your diet. While there is no strict definition of a ‘plant-based’ diet, it is typically described as making nutrient-rich plant foods the foundation of your diet while limiting highly processed foods and animal products. Some studies have proposed that this way of eating could offer a potential performance benefit to athletes. The antioxidant (polyphenols), micronutrient, and carbohydrate rich foods that are abundant in plant-based diets may assist an athlete’s training and enhance recovery. When I discuss plant-based diets with athletes, I make sure they understand it does not have to be all-or-nothing; plant-based does not necessarily mean vegan. Athletes may eat a primarily plant-based diet, while also incorporating fish, eggs, and poultry on occasion. Research suggests many of the potential benefits that come from consuming a vegetarian or vegan diet may be achieved by eating more high-quality plant foods with less of an emphasis on meat.

If you’re new to incorporating more plants into your diet, this Mediterranean Chickpea Bowl is a great place to start. This recipe can be ready in less than 30 minutes, perfect for the busy athlete on a time crunch. The only equipment you will need is a knife for chopping, and an air fryer to roast the chickpeas (a.k.a garbanzo beans). Air fryers are essentially miniature ovens. They are perfect for small living spaces, as they don’t take up much counter space. They require very little oil and use hot air to cook your food. You can use it to make anything you would otherwise bake or roast in an oven and can even use it to reheat leftovers. It’s truly the ultimate appliance for college students and athletes.

This bowl is packed with plant protein and essential nutrients! Per serving, this recipe provides 20 grams of protein, 12 grams of fiber, and the following percent daily values of micronutrients: 26% DV of potassium, 24% DV of vitamin A, 17% DV of vitamin C, 36% DV of calcium, 15% DV of iron.

Makes 2 servings

Ingredients:

1 (15 oz.) can chickpeas (garbanzo beans)

½-¾ cup farro, uncooked

1 cucumber

½ small red or yellow onion

½ cup cherry tomatoes, halved

¼ cup red cabbage or kale

¼ cup fresh dill, finely chopped (or sub with 1 Tbsp dried dill)

1 Tbsp extra virgin olive oil

1 tsp garlic powder

sea salt and black pepper

optional: Greek yogurt tzatziki sauce for topping (sub tahini if vegan)

Directions:

1. Drain and rinse chickpeas and pat dry with a towel. Place chickpeas in a bowl with ½ Tbsp olive oil, ½ tsp garlic powder, and a sprinkle of salt and pepper. Toss to coat, then place chickpeas in the air fryer. Set the air fryer to 375 degrees for 10 minutes. After 10 minutes, take the tray out, give it a good shake, and then set timer for another 4-6 minutes, until chickpeas are nice and crispy.

2. While chickpeas are cooking in the air fryer, prepare the farro according to package directions (i.e. add water and farro to a small saucepan and bring to boil. Turn heat to low, cover, and cook for about 10 minutes. I like to add a little salt, pepper, and garlic powder to this too for more flavor.) Set aside and let cool.

3. Dice the cucumber, onion, and red cabbage (or kale), and slice the cherry tomatoes in half. Add to a bowl with the remaining ½ Tbsp olive oil, ½ tsp garlic powder, and a pinch more salt and pepper. Add half of the fresh dill, and mix all of the vegetables together with the seasonings and oil.

4. Place the farro, vegetable mixture, and chickpeas together in a bowl, and serve with the rest of the dill sprinkled on top, an optional squeeze of lemon, and optional tzatziki sauce or tahini dressing.

If you make this recipe, be sure to share, tagging @eleatnutrition! If health and wellness is a passion of yours, you may consider taking your education to the next level by earning a master’s in exercise science online from Concordia University, St. Paul. Utilizing a combination of theoretical inquiry and practical application, you’ll gain insight into exercise testing and prescription within diverse populations. And because of its convenient online format, you can earn your degree on a schedule that fits into your busy life.

DISCLAIMER: This post was developed in sponsored partnership with Concordia University, St. Paul. However, as always, all opinions are genuine.