Mediterranean Chickpea Bowl (Printable)

A vibrant bowl featuring spiced chickpeas, fresh vegetables, and creamy tahini dressing for a healthy meal.

# What You 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 (to thin)
20 - 1/4 tsp salt

→ Garnishes

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

# Directions:

01 - Set the oven to 400°F (200°C) to prepare for roasting chickpeas.
02 - Pat chickpeas dry with a paper towel. In a bowl, toss chickpeas with olive oil, ground cumin, smoked paprika, garlic powder, salt, and black pepper until evenly coated.
03 - Spread the seasoned chickpeas on a baking sheet in a single layer. Roast for 20 to 25 minutes, shaking the pan halfway through, until the chickpeas are golden and crisp.
04 - While the chickpeas roast, halve the cherry tomatoes, dice the cucumber and red bell pepper, thinly slice the red onion, pit and slice the Kalamata olives, and chop the fresh parsley. Set aside.
05 - Whisk together tahini, lemon juice, olive oil, minced garlic, salt, and 2 to 3 tablespoons of water in a small bowl until smooth and pourable; add more water as needed to achieve desired consistency.
06 - Divide cooked quinoa or brown rice, if using, among four bowls. Top each with roasted chickpeas, cherry tomatoes, cucumber, red onion, bell pepper, olives, and parsley.
07 - Drizzle tahini dressing over each bowl. Sprinkle crumbled feta cheese on top if using, and add lemon wedges on the side. Serve immediately.

# Expert Advice:

01 -
  • The roasted chickpeas get crispy outside and tender inside, making them crunchy enough to feel indulgent without guilt.
  • Everything comes together in 30 minutes, so it fits perfectly into a busy week when you still want something that tastes made-with-care.
  • It's naturally vegan, vegetarian, and gluten-free, which means everyone at your table gets to enjoy it without modifications.
02 -
  • The chickpeas need to be completely dry before roasting, or they'll steam instead of crisping—this single step changed everything for me.
  • Don't assemble the bowls far in advance if you're skipping grains; the vegetables will weep and the chickpeas will lose their crunch.
  • Tahini dressing thickens as it sits, so make it just before serving and thin it with extra water if needed.
03 -
  • If you're meal-prepping, store the roasted chickpeas and dressed vegetables separately, then assemble in the morning; the tahini dressing can be made a day ahead and thinned with water before serving.
  • A pinch of sumac or dukkah sprinkled on top adds Middle Eastern flavor that feels like you're cooking from somewhere with more sun than your kitchen actually has.
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