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Mediterranean Chickpea Bowls Recipe

A vibrant Mediterranean chickpea bowl packed with protein, fresh veggies, grains, and creamy tahini dressing—vegan comfort disguised as sophistication.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Calories: 395
Ingredients Method Notes

Ingredients
  

For the chickpeas:
  • 2 cans chickpeas 15 oz each, drained and rinsed
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • ½ tsp garlic powder
  • ½ tsp cumin
  • ¼ tsp salt
For the bowls:
  • 2 cups cooked quinoa or couscous
  • 1 cup cucumber diced
  • 1 cup cherry tomatoes halved
  • ½ cup red onion thinly sliced
  • ½ cup Kalamata olives pitted
  • ½ cup roasted red peppers chopped
  • ¼ cup fresh parsley chopped
For the dressing:
  • ¼ cup tahini
  • 2 tbsp lemon juice
  • 1 tbsp maple syrup
  • 1 garlic clove minced
  • 2 –3 tbsp water to thin

Method
 

  1. Preheat oven to 400°F (200°C).
  2. Toss chickpeas with olive oil, paprika, garlic powder, cumin, and salt. Spread on baking sheet.
  3. Roast chickpeas for 20 minutes until crispy.
  4. While roasting, whisk tahini, lemon juice, maple syrup, garlic, and water until smooth.
  5. In a large bowl, layer quinoa, cucumber, tomatoes, onion, olives, and peppers.
  6. Top with roasted chickpeas and drizzle with dressing.
  7. Garnish with parsley, serve warm or chilled.

Notes

Nutritional Values (per serving)

  • Calories: 395
  • Total Fat: 14g
  • Saturated Fat: 2g
  • Carbohydrates: 52g
  • Fiber: 12g
  • Protein: 14g

Vitamins & Minerals (per serving)

  • Iron: 25%
  • Vitamin C: 30%
  • Folate: 22%
  • Magnesium: 20%
  • Potassium: 18%

Additional Notes & Tips

  • Swap quinoa for bulgur or brown rice if you’re feeling adventurous.
  • Add avocado for extra creaminess.
  • Double the roasted chickpeas—they make an addictive snack.
  • Store dressing separately if meal-prepping.