Description
These Mediterranean Chickpea Bowls with Tahini Sauce are a delicious and nutritious meal option. Packed with protein, fiber, and flavor, this vegetarian and gluten-free dish is perfect for a quick and easy dinner.
Ingredients
Scale
For the Bowls:
- 1 tablespoon olive oil
- 1 can (15 oz) chickpeas (drained, rinsed, and patted dry)
- 1/2 teaspoon cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 2 cups cooked quinoa or couscous
- 1 cup cherry tomatoes (halved)
- 1 cup cucumber (diced)
- 1/2 cup red onion (thinly sliced)
- 1/2 cup kalamata olives (pitted and halved)
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley or mint
For the Tahini Sauce:
- 1/3 cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 tablespoon maple syrup or honey
- 1 clove garlic (minced)
- 2–3 tablespoons water (to thin)
- salt to taste
Instructions
- Prepare the Bowls: Heat olive oil in a skillet. Add chickpeas, cumin, paprika, garlic powder, and salt. Sauté until golden and crispy. Set aside.
- Make the Tahini Sauce: Whisk together tahini, lemon juice, olive oil, maple syrup, garlic, and salt. Thin with water to desired consistency.
- Assemble the Bowls: Divide quinoa or couscous into serving bowls. Top with chickpeas, tomatoes, cucumber, red onion, olives, feta, and herbs. Drizzle with tahini sauce.
Notes
- To make it vegan, omit the feta or use a plant-based alternative.
- Add sliced avocado or hummus for extra richness.
- The tahini sauce can be made ahead and stored in the fridge for up to 5 days.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 470
- Sugar: 6g
- Sodium: 520mg
- Fat: 26g
- Saturated Fat: 5g
- Unsaturated Fat: 19g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 8g
- Protein: 16g
- Cholesterol: 15mg
