Mediterranean Chickpea Bowl (Printable Version)

Spiced chickpeas paired with crisp vegetables and creamy tahini for a vibrant, wholesome lunch bowl.

# What You'll Need:

→ 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
20 - 1/4 tsp salt

→ Garnishes

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

# How To Make It:

01 - Set oven temperature to 400°F.
02 - Dry chickpeas with paper towels. Toss with olive oil, cumin, smoked paprika, garlic powder, salt, and black pepper in a mixing bowl.
03 - Spread chickpeas on a baking sheet and roast for 20 to 25 minutes, shaking pan halfway through, until golden and crispy.
04 - While chickpeas roast, halve cherry tomatoes, dice cucumber and red bell pepper, thinly slice red onion, pit and slice Kalamata olives, and chop fresh parsley.
05 - Whisk tahini, lemon juice, olive oil, minced garlic, salt, and water together in a small bowl until smooth and pourable, adding more water as needed.
06 - Divide cooked quinoa or brown rice, if using, between four bowls. Top with roasted chickpeas, prepared vegetables, and parsley. Drizzle with tahini dressing.
07 - Sprinkle with crumbled feta cheese if desired and place lemon wedges on the side. Serve immediately.

# Expert Advice:

01 -
  • The chickpeas turn into crispy little flavor bombs that make you feel like you're eating something indulgent, not virtuous.
  • It comes together in under 30 minutes, which means lunch that actually nourishes you instead of just filling the time.
  • Every vegetable stays bright and crunchy, and the tahini dressing pulls everything together like it was always meant to be.
02 -
  • If your tahini dressing breaks or looks grainy, it's usually because the ingredients are too cold or the ratio is off—whisk in water slowly and it'll come back together.
  • The roasting time varies depending on your oven, so check the chickpeas at the 20-minute mark and keep going if they're still soft; underbaked chickpeas taste mealy.
  • Assembling the bowl right before eating keeps everything at its best—the vegetables stay crisp and the dressing doesn't get absorbed into the grains.
03 -
  • Don't skip drying the chickpeas before roasting—it's the difference between crispy and merely soft, and that difference matters more than you'd think.
  • Taste your tahini dressing and adjust the lemon juice and salt to your preference; it should taste bold enough on its own to be interesting, but balanced when poured over the other ingredients.
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