Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab-and-go lunches all week long.

Mediterranean Chickpea Quinoa Bowl

Serves 4

Serving Size: 1 1/2 cups

Active Time: 20 minutes

Total Time: 20 minutes

1 (7-ounce) jar roasted red peppers, rinsed

1/4 cup slivered almonds

4 tablespoons extra-virgin olive oil, divided

1 small clove garlic, crushed

1 teaspoon paprika

1/2 teaspoon ground cumin

1/4 teaspoon crushed red pepper (optional)

2 cups cooked quinoa

1/4 cup Kalamata olives, chopped

1/4 cup finely chopped red onion

1 (15-ounce) can chickpeas, rinsed

1 cup diced cucumber

1/4 cup crumbled feta cheese

2 tablespoons finely chopped fresh parsley

Place peppers, almonds, 2 tablespoons oil, the garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth.

Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl.

To serve, divide the quinoa mixture among four bowls and top with equal amounts of the chickpeas, cucumber and the red pepper sauce. Sprinkle with feta and parsley.

To make ahead: Prepare red pepper sauce (Step 1) and quinoa (Step 2); refrigerate in separate containers. Assemble just before serving.

Recipe nutrition: Per serving: 477 calories; 25 g fat (4 g sat, 27 g mono); 8 mg cholesterol; 49 g carbohydrate; 0 g added sugars; 3 g total sugars; 13 g protein; 8 g fiber; 643 mg sodium; 443 mg potassium.

Nutrition Bonus: Folate (26 percent daily value), Vitamin A (23 percent dv)

3 1/2 Carbohydrate Serving(s)

Exchanges: 4 1/2 fat, 2 1/2 starch, 1 1/2 vegetable, 1/2 lean protein

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)