why make this recipe
Roasted Chickpeas and Veggie Bowl is a fantastic choice for a healthy and delicious meal. It’s packed with nutrients, easy to make, and can be customized with your favorite vegetables. This bowl is not only satisfying but also offers a wonderful mix of textures and flavors. Plus, it’s great for meal prep, making it convenient for busy days!
how to make Roasted Chickpeas and Veggie Bowl
Ingredients:
- 1 (15-ounce) can of chickpeas (garbanzo beans): Rinsed, drained, and patted very dry to ensure maximum crispiness.
- 1 large head of broccoli: Chopped into bite-sized florets. Broccoli becomes wonderfully tender with slightly charred edges when roasted.
- 1 red bell pepper: Cored, seeded, and chopped into 1-inch pieces. It adds a beautiful sweetness and vibrant color.
- 1 large red onion: Cut into 1-inch wedges. Roasting tames its sharpness, bringing out a mellow sweetness.
- 1/4 cup olive oil: A good quality extra-virgin olive oil for coating the vegetables and chickpeas, which helps them roast perfectly.
- 1 teaspoon smoked paprika: This provides a deep, smoky flavor that pairs beautifully with the chickpeas.
- 1 teaspoon garlic powder: Adds a savory, aromatic base note to the spice blend.
- 1/2 teaspoon cumin: Lends a warm, earthy flavor that complements the other spices.
- 1/2 teaspoon dried oregano: For a touch of Mediterranean herbaceousness.
- 1 teaspoon salt (or to taste): Essential for bringing out all the flavors of the vegetables and spices.
- 1/2 teaspoon black pepper (or to taste): Freshly ground pepper is recommended for the best flavor.
- 1 cup uncooked quinoa: Rinsed thoroughly under cold water to remove its natural bitter coating (saponin).
- 2 cups water or vegetable broth: Using vegetable broth instead of water will infuse the quinoa with extra flavor.
- 1/2 cup tahini: A smooth, high-quality tahini (sesame seed paste) is the key to a creamy, non-bitter dressing.
- 1/4 cup fresh lemon juice: Approximately the juice of one large lemon; it adds brightness and cuts through the richness of the tahini.
- 2-3 tablespoons maple syrup or honey: For a touch of sweetness to balance the nutty and tangy flavors. Use maple syrup to keep the dish fully vegan.
- 1-2 cloves garlic: Minced finely or grated for a pungent, savory kick.
- 1/2 teaspoon salt: To enhance all the dressing flavors.
- 4-6 tablespoons lukewarm water: To thin the dressing to your desired consistency.
Directions:
- Preheat your oven to 400°F (200°C). Line a large, rimmed baking sheet with parchment paper. This helps prevent sticking and makes cleanup easier.
- For the crispiest chickpeas, make sure they are very dry. After rinsing and draining, spread them on a kitchen towel or paper towels and gently pat them dry.
- In a large bowl, combine chopped broccoli, red bell pepper, and red onion. Add the dried chickpeas. Drizzle with olive oil.
- In a small bowl, mix smoked paprika, garlic powder, cumin, oregano, salt, and black pepper. Sprinkle this over the vegetables and chickpeas. Toss everything until evenly coated in oil and spices.
- Spread the mixture on the prepared baking sheet(s) in a single layer to avoid steaming. Roast for 25-35 minutes, stirring halfway, until the vegetables are tender and the chickpeas are golden.
- While roasting, rinse quinoa in a fine mesh sieve. In a saucepan, combine rinsed quinoa and 2 cups of water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Let it stand covered for another 5 minutes and fluff with a fork.
- Prepare the dressing by mixing tahini, lemon juice, maple syrup (or honey), minced garlic, and salt in a bowl or jar. Whisk or shake to combine. Gradually add lukewarm water until it reaches a pourable consistency. Adjust seasoning as needed.
- To serve, divide fluffed quinoa among bowls. Top with roasted vegetables and chickpeas. Drizzle with tahini dressing and add any desired garnishes like parsley, sesame seeds, or feta cheese. Serve warm.
how to serve Roasted Chickpeas and Veggie Bowl
Serve the Roasted Chickpeas and Veggie Bowl warm, garnished with fresh herbs or seeds for added flavor. This dish can be enjoyed on its own or as a side. It’s perfect for lunch, dinner, or meal prep.
how to store Roasted Chickpeas and Veggie Bowl
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate to maintain the freshness of the roasted vegetables and chickpeas. Reheat the bowl in the microwave or enjoy it cold!
tips to make Roasted Chickpeas and Veggie Bowl
- Make sure to dry the chickpeas well for the best crunch.
- Don’t overcrowd the baking sheet to ensure proper roasting.
- Feel free to use any seasonal vegetables you have on hand for variety.
- Adjust the spices and dressing ingredients to suit your taste preferences.
variation
You can easily modify this recipe by adding different vegetables like sweet potatoes or zucchini. Additionally, you could switch the quinoa for brown rice or farro for a change in texture.
FAQs
1. Can I make Roasted Chickpeas and Veggie Bowl ahead of time?
Yes, you can prepare the quinoa and roast the veggies in advance. Just keep the components separate until you’re ready to serve to keep everything fresh.
2. Is this recipe vegan?
Yes, this dish is completely vegan! Just use maple syrup instead of honey for the dressing.
3. What can I substitute for tahini in the dressing?
If you don’t have tahini, you can use Greek yogurt or sunflower seed butter for a different flavor but note that it won’t be vegan.
Roasted Chickpeas and Veggie Bowl
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A healthy and customizable bowl packed with crispy roasted chickpeas, vibrant vegetables, and a creamy tahini dressing.
Ingredients
- 1 (15-ounce) can of chickpeas, rinsed and drained
- 1 large head of broccoli, chopped
- 1 red bell pepper, cored and chopped
- 1 large red onion, cut into wedges
- 1/4 cup olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon cumin
- 1/2 teaspoon dried oregano
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon black pepper (or to taste)
- 1 cup uncooked quinoa, rinsed
- 2 cups water or vegetable broth
- 1/2 cup tahini
- 1/4 cup fresh lemon juice
- 2–3 tablespoons maple syrup or honey
- 1–2 cloves garlic, minced
- 1/2 teaspoon salt for dressing
- 4–6 tablespoons lukewarm water
Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Ensure chickpeas are very dry and pat them with a towel.
- In a bowl, combine broccoli, bell pepper, red onion, and chickpeas; drizzle with olive oil.
- Mix smoked paprika, garlic powder, cumin, oregano, salt, and black pepper in a small bowl; sprinkle over the mixture and toss to coat.
- Spread the mixture on the baking sheet and roast for 25-35 minutes, stirring halfway.
- In a saucepan, combine rinsed quinoa and water or broth; bring to a boil, then simmer covered for 15 minutes, then let it stand.
- Prepare the dressing by mixing tahini, lemon juice, maple syrup (or honey), minced garlic, and salt; whisk in lukewarm water until pourable.
- To serve, divide quinoa in bowls, top with roasted veggies and chickpeas, and drizzle with dressing.
Notes
Store leftovers in an airtight container in the fridge for up to 3 days. Keep dressing separate to maintain freshness.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 7g
- Sodium: 500mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 0mg
Keywords: roasted chickpeas, veggie bowl, healthy meal, vegan, meal prep
