Description
These Mediterranean Chickpea Bowls with Tahini Sauce are a flavorful and satisfying vegetarian meal. Roasted chickpeas, fresh vegetables, feta cheese, and a creamy tahini dressing come together to create a delicious and nutritious bowl.
Ingredients
Scale
For the Chickpeas:
- 1 tablespoon olive oil
- 2 cans (15 ounces each) chickpeas (drained, rinsed, and patted dry)
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Bowls:
- 1 cup cooked quinoa or rice
- 1 cup cherry tomatoes (halved)
- 1 cucumber (diced)
- 1/4 red onion (thinly sliced)
- 1/2 cup kalamata olives (halved)
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- lemon wedges for serving
For the Tahini Sauce:
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 clove garlic (minced)
- 2–3 tablespoons water (to thin)
- salt to taste
Instructions
- Preheat the oven to 400°F. Spread the chickpeas on a baking sheet and toss with olive oil, cumin, paprika, garlic powder, salt, and black pepper. Roast for 20–25 minutes, shaking the pan halfway through, until crispy and golden.
- While the chickpeas roast, cook quinoa or rice according to package instructions.
- Prepare the tahini sauce by whisking together tahini, lemon juice, garlic, and a pinch of salt. Add water a tablespoon at a time until smooth and pourable.
- To assemble the bowls, divide the quinoa or rice between 4 bowls. Top with roasted chickpeas, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
- Drizzle with tahini sauce and serve with lemon wedges.
Notes
- Add avocado or hummus for extra creaminess.
- To make it vegan, skip the feta or use a plant-based alternative.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 480
- Sugar: 5g
- Sodium: 580mg
- Fat: 26g
- Saturated Fat: 6g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 17g
- Cholesterol: 15mg
