Description
Mediterranean Chickpea Bowls with Tahini Sauce are a delicious and nutritious vegetarian meal perfect for lunch or dinner. These bowls feature crispy roasted chickpeas seasoned with warm spices, served over a bed of fluffy quinoa and topped with fresh vegetables, Kalamata olives, and crumbled feta cheese. A creamy, tangy homemade tahini sauce ties all the flavors together, making this dish a wholesome, satisfying choice with Mediterranean flair.
Ingredients
Scale
Roasted Chickpeas
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
Bowl Ingredients
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, sliced
- 1/4 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- Juice of 1/2 lemon
Tahini Sauce
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 tablespoon maple syrup or honey
- 1 small garlic clove, minced
- 2–4 tablespoons warm water (to thin)
- Pinch of salt
Instructions
- Preheat and Prepare Chickpeas: Preheat your oven to 400°F (200°C). Pat the drained chickpeas dry thoroughly using a paper towel to ensure they crisp up in the oven.
- Season and Roast Chickpeas: Toss the dried chickpeas with olive oil, smoked paprika, ground cumin, garlic powder, and salt until evenly coated. Spread them out on a baking sheet in a single layer and roast for 20–25 minutes, stirring halfway through to ensure even cooking, until they become crispy and golden.
- Make Tahini Sauce: While the chickpeas are roasting, whisk together tahini, lemon juice, olive oil, maple syrup or honey, minced garlic, and a pinch of salt in a bowl. Slowly add warm water one tablespoon at a time, whisking until the sauce reaches a smooth and pourable consistency. Adjust salt if needed.
- Assemble the Bowls: Divide the cooked quinoa evenly between serving bowls. Top each with the roasted chickpeas, cherry tomatoes, diced cucumber, sliced red onion, Kalamata olives, and crumbled feta cheese.
- Finish and Serve: Drizzle each bowl generously with the tahini sauce, sprinkle chopped fresh parsley on top, and finish with a squeeze of fresh lemon juice. Serve immediately for best flavor and texture.
Notes
- For a gluten-free alternative, quinoa is naturally gluten-free but verify any substitutions like couscous accordingly.
- Swap quinoa with cooked brown rice or couscous to vary the grain base.
- For a vegan version, omit feta cheese or use a plant-based cheese alternative.
- Adding roasted sweet potatoes or fresh avocado chunks makes a great addition for extra creaminess and flavor.
- Make sure to dry the chickpeas well before roasting to ensure maximum crispness.
