Mediterranean Chickpea Bowl (Print Version)

Spiced chickpeas combined with crisp vegetables and creamy tahini for a vibrant, nourishing bowl.

# Components:

→ Chickpeas

01 - 2 cans (15 oz each) chickpeas, drained and rinsed
02 - 2 tablespoons olive oil
03 - 1 teaspoon ground cumin
04 - 1 teaspoon smoked paprika
05 - 1/2 teaspoon garlic powder
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon 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 tablespoons lemon juice
17 - 1 tablespoon olive oil
18 - 1 clove garlic, minced
19 - 2 to 3 tablespoons water, to thin
20 - 1/4 teaspoon salt

→ Garnishes

21 - 1/4 cup crumbled feta cheese (optional)
22 - Lemon wedges

# Directions:

01 - Set oven temperature to 400°F and prepare to roast chickpeas.
02 - Dry chickpeas thoroughly with paper towels. Toss with olive oil, cumin, smoked paprika, garlic powder, salt, and black pepper until evenly coated.
03 - Arrange chickpeas on a baking sheet in a single layer. Roast for 20 to 25 minutes, shaking the pan halfway through, until golden and crisp.
04 - While chickpeas roast, halve cherry tomatoes, dice cucumber and red bell pepper, thinly slice red onion, pit and slice olives, and chop parsley.
05 - Whisk together tahini, lemon juice, olive oil, minced garlic, salt, and water in a small bowl until smooth and pourable. Adjust water to desired consistency.
06 - Divide cooked grains among four bowls if using. Layer roasted chickpeas, vegetables, olives, and parsley over grains.
07 - Drizzle tahini dressing over bowls, sprinkle with optional feta cheese, and garnish with lemon wedges. Serve immediately.

# Expert Advice:

01 -
  • Crispy roasted chickpeas deliver real substance and satisfaction without feeling heavy.
  • The tahini dressing is genuinely creamy and rich, no dairy required.
  • Meal prep friendly because every component keeps separately and comes together fresh.
02 -
  • Don't skip drying the chickpeas or they'll steam instead of crisp, and that changes everything.
  • Make the tahini dressing last so it stays thick until you pour it, then thin it with water to the exact consistency you want.
03 -
  • Shake the baking sheet halfway through roasting so the chickpeas brown evenly and nothing gets left pale on the edges.
  • Keep a wedge of lemon in the bowl because people will want to squeeze it fresh and it completely changes the flavor profile.
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