Mediterranean Chickpea Vibrant Bowl (Print)

A fresh bowl featuring spiced chickpeas, crisp veggies, and creamy tahini dressing for a satisfying lunch.

# 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 (omit for vegan)
22 - Lemon wedges

# Directions:

01 - Preheat the oven to 400°F.
02 - Pat chickpeas dry with a paper towel, then toss with olive oil, cumin, smoked paprika, garlic powder, salt, and black pepper in a bowl.
03 - Spread the seasoned chickpeas on a baking sheet and roast for 20 to 25 minutes, shaking halfway through until golden and crispy.
04 - While the chickpeas roast, prepare the cherry tomatoes, cucumber, red onion, bell pepper, olives, and parsley, then set aside.
05 - Whisk together tahini, lemon juice, olive oil, minced garlic, salt, and water in a small bowl until smooth and pourable; add more water if necessary.
06 - Divide cooked grains among four bowls if using, then layer roasted chickpeas, vegetables, and parsley on top.
07 - Drizzle tahini dressing over the assembled bowls, sprinkle with feta cheese if desired, and add lemon wedges before serving immediately.

# Expert Advice:

01 -
  • It comes together in 30 minutes but tastes like you've been cooking all afternoon.
  • Every bite has a different texture—crispy chickpeas against cool cucumber, creamy dressing meeting fresh tomatoes.
  • You can prep everything ahead and assemble just before eating, which makes weeknight dinners actually manageable.
02 -
  • Drying the chickpeas is the difference between crispy-roasted and disappointingly soft—don't skip this step even if you're in a hurry.
  • The tahini dressing will thicken as it sits, so add less water than you think you need and adjust after tasting.
  • Assemble the bowl just before eating so the vegetables stay crisp and the chickpeas don't soften from the dressing.
03 -
  • Shake the chickpeas halfway through roasting so they cook evenly and crisp up all over instead of just on the bottom.
  • Whisk the tahini dressing vigorously—the emulsion is what makes it creamy and light, not heavy like peanut butter.
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