Mediterranean Chickpea Bowl (Print View)

Spiced chickpeas with fresh veggies and tahini dressing combine for a colorful, healthy Mediterranean bowl.

# Ingredient List:

→ Chickpeas

01 - 2 cans (15 oz each) chickpeas, drained and rinsed
02 - 2 tbsp olive oil
03 - 1 tsp ground cumin
04 - 1 tsp smoked paprika
05 - 1/2 tsp garlic powder
06 - 1/2 tsp salt
07 - 1/4 tsp black pepper

→ Fresh Vegetables

08 - 1 cup cherry tomatoes, halved
09 - 1 cup cucumber, diced
10 - 1/2 small red onion, thinly sliced
11 - 1 red bell pepper, diced
12 - 1/4 cup Kalamata olives, pitted and sliced
13 - 1/4 cup fresh parsley, chopped

→ Grains

14 - 2 cups cooked quinoa or brown rice (optional)

→ Tahini Dressing

15 - 1/4 cup tahini
16 - 2 tbsp lemon juice
17 - 1 tbsp olive oil
18 - 1 clove garlic, minced
19 - 2 to 3 tbsp water, to thin
20 - 1/4 tsp salt

→ Garnishes

21 - 1/4 cup crumbled feta cheese (optional, omit for vegan)
22 - Lemon wedges

# Directions:

01 - Set the oven to 400°F.
02 - Pat chickpeas dry with a paper towel. Toss them in a bowl with olive oil, ground cumin, smoked paprika, garlic powder, salt, and black pepper.
03 - Spread seasoned chickpeas on a baking sheet and roast for 20 to 25 minutes, shaking the pan halfway through, until they turn golden and crispy.
04 - While the chickpeas roast, chop and prepare all fresh vegetables and set them aside.
05 - Whisk together tahini, lemon juice, olive oil, minced garlic, salt, and water in a small bowl until the dressing is smooth and pourable, adding more water if necessary.
06 - Divide cooked grains among four bowls if using. Top with roasted chickpeas, cherry tomatoes, cucumber, red onion, bell pepper, olives, and parsley.
07 - Drizzle tahini dressing over the bowls, sprinkle crumbled feta cheese if desired, and garnish with lemon wedges. Serve immediately.

# Expert Tips:

01 -
  • You get crispy, savory chickpeas that feel like an indulgence but are packed with protein.
  • The whole thing comes together in under 30 minutes, and most of that is the chickpeas doing their own thing in the oven.
  • It's the kind of meal that tastes light but actually keeps you satisfied for hours.
  • You can prep everything ahead and assemble in minutes, making it perfect for meal prep or impromptu lunch guests.
02 -
  • Dry your chickpeas thoroughly before roasting—wet chickpeas will steam instead of crisp, and that changes everything.
  • The tahini dressing will thicken slightly as it sits, so make it thinner than you think it needs to be.
  • Don't assemble the bowl too far ahead if the grains are warm; the heat will soften the raw vegetables by the time you want to eat.
03 -
  • Make the tahini dressing the night before; it actually tastes better when the garlic has time to soften and infuse.
  • If tahini seizes up and becomes thick and grainy when you add the lemon, add water very slowly and keep whisking—it'll come back together, and a pinch of salt can help.
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