Why Make This Recipe
The Mediterranean Chickpea Bowl is a vibrant and nutritious dish that combines protein-rich chickpeas with fresh vegetables and herbs. This bowl is not only delicious but also easy to prepare, making it perfect for a quick lunch or dinner. With a balanced mix of flavors and textures, this recipe will brighten up your meal and keep you feeling full and satisfied.
How to Make Mediterranean Chickpea Bowl
Ingredients:
- 3 cups chickpeas (2 x 15-ounce cans, drained)
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground coriander
- 1/2 teaspoon black pepper
- Sprinkle of salt
- 1/2 cup tahini paste (make sure it is stirred)
- 1/4–1/3 cup water (more to desired consistency)
- 2 tablespoons lemon juice (more to taste)
- 1–2 tablespoons olive oil (optional)
- 2 fresh garlic cloves (finely minced)
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- Optional: add 1-2 teaspoons of Zaatar or 1/2 teaspoon each of cumin and coriander
- 4 cups cooked quinoa
- 1 cup cucumber (sliced into bite-sized pieces)
- 1 cup grape or cherry tomatoes (sliced)
- 1 cup sweet bell peppers (chopped)
- 1/2 cup red onions (thinly sliced)
- 1/2 cup castelvetrano olives or kalamata olives
- 1/2 cup fresh herbs (chopped, a mix is nice—basil, dill, parsley, oregano)
- Optional: pickled peppers like Peperoncinis
- Sprinkle with toasted sesame seeds and microgreens, if desired
Directions:
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Prepare the Chickpeas: For crispy roasted chickpeas (optional), preheat your oven to 400°F (200°C). Toss the drained chickpeas with olive oil, smoked paprika, coriander, black pepper, and a sprinkle of salt. Spread them on a baking sheet and roast for about 25-30 minutes until golden brown, shaking the pan halfway through.
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Make the Tahini Sauce: In a bowl, mix the tahini paste, water, lemon juice, 1-2 tablespoons of olive oil, minced garlic, kosher salt, and black pepper. Adjust the water for your desired sauce consistency. For extra flavor, add Zaatar or spices of your choice.
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Combine Ingredients: In a large bowl, combine the cooked quinoa, cucumber, tomatoes, bell peppers, red onions, olives, and fresh herbs.
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Serve: Drizzle the tahini sauce over the bowl mixture and toss gently to combine. Top with crispy chickpeas (if made), pickled peppers, sesame seeds, and microgreens if you like.
How to Serve Mediterranean Chickpea Bowl
Serve the Mediterranean Chickpea Bowl in individual bowls. Drizzle extra tahini sauce on top and add any optional toppings you prefer. This dish can be enjoyed warm or chilled, making it a versatile option for any meal.
How to Store Mediterranean Chickpea Bowl
Store any leftover Mediterranean Chickpea Bowl in an airtight container in the refrigerator. It will keep well for about 3-4 days. If you made crispy chickpeas, store them separately to maintain their crunch.
Tips to Make Mediterranean Chickpea Bowl
- For Extra Flavor: Experiment with additional herbs and spices to enhance the dish.
- Cooked Quinoa: You can use leftover quinoa or cook it fresh. Ensure it’s fully cooled before adding to the bowl.
- Fresh Ingredients: Use the freshest vegetables and herbs you can find for the best flavor.
Variation
Feel free to change the vegetables based on your preference or what you have on hand. You can also add grilled chicken or tofu for additional protein.
FAQs
Can I make this dish oil-free?
Yes! Simply omit the olive oil in the recipe, and it will still be tasty.
How can I make the tahini sauce thinner?
Add more water to the tahini mixture until you reach your desired consistency.
Is it necessary to roast the chickpeas?
No, roasting is optional. You can use the chickpeas directly from the can for a quicker preparation.
