Mediterranean Chickpea Bowl (Print view)

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

# List of Ingredients:

→ 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 - 2-3 tbsp water, to thin
20 - 1/4 tsp salt

→ Garnishes

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

# Step-by-Step Directions:

01 - Set the oven to 400°F.
02 - Pat chickpeas dry with paper towels. Toss them with olive oil, cumin, smoked paprika, garlic powder, salt, and pepper in a mixing bowl.
03 - Spread chickpeas on a baking sheet and roast for 20 to 25 minutes, shaking halfway through, until golden and crispy.
04 - While chickpeas roast, halve cherry tomatoes, dice cucumber and red bell pepper, thinly slice red onion, slice Kalamata olives, and chop parsley.
05 - In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, salt, and water until smooth and pourable. Adjust water as needed.
06 - Divide cooked grains (if using) among 4 bowls. Layer with roasted chickpeas, cherry tomatoes, cucumber, red onion, bell pepper, olives, and parsley.
07 - Drizzle tahini dressing over the bowls. Sprinkle with feta cheese if desired, and garnish with lemon wedges. Serve immediately.

# Expert Suggestions:

01 -
  • The chickpeas get crispy and golden in the oven, tasting almost like little roasted snacks rather than something you feel obligated to eat.
  • You can throw it together in under 30 minutes, yet it's the kind of meal people assume you spent way more effort on.
  • It's naturally vegan, vegetarian, and gluten-free without any sacrifice or weird substitutions.
02 -
  • Wet chickpeas will steam instead of crisp, so patting them dry isn't optional—it's the difference between a chewy disappointment and something genuinely delicious.
  • Tahini separates naturally, so always stir the jar thoroughly before measuring; the settled solids at the bottom are what give it flavor and texture.
  • Don't assemble this bowl more than a few hours ahead because the vegetables will release water and make everything soggy and sad.
03 -
  • Make a bigger batch of the tahini dressing and store it in a jar; it keeps for nearly two weeks and works on almost everything from roasted vegetables to grain bowls to wraps.
  • Toss the warm roasted chickpeas with half the dressing immediately after they come out of the oven so they soak up all the flavor, then save the rest for drizzling on the finished bowl.
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