Mediterranean Chickpea Bowls (Printable)

Crispy chickpeas meet fresh veggies and tangy yogurt-tahini sauce for a satisfying Mediterranean-inspired bowl.

# List of ingredients:

→ Chickpeas

01 - 2 cans (15 oz each) chickpeas, drained and rinsed
02 - 2 tablespoons olive oil
03 - 1 teaspoon ground cumin
04 - 1 teaspoon smoked paprika
05 - 1/2 teaspoon ground coriander
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon black pepper

→ Vegetables & Grains

08 - 2 cups cooked quinoa or brown rice
09 - 1 cup cherry tomatoes, halved
10 - 1 cup cucumber, diced
11 - 1/2 small red onion, thinly sliced
12 - 1 cup baby spinach or arugula
13 - 1/4 cup Kalamata olives, pitted and halved
14 - 1/4 cup feta cheese, crumbled

→ Yogurt-Tahini Sauce

15 - 1/2 cup plain Greek yogurt
16 - 2 tablespoons tahini
17 - 1 tablespoon lemon juice
18 - 1 clove garlic, minced
19 - 2 tablespoons water, or more as needed
20 - Salt and pepper to taste

→ Garnish (optional)

21 - Fresh parsley or mint, chopped
22 - Extra lemon wedges
23 - Pita bread (optional, not gluten-free)

# Steps:

01 - Preheat oven to 400°F. Pat chickpeas dry, combine with olive oil, cumin, smoked paprika, coriander, salt, and pepper. Arrange on a baking sheet and roast for 20 minutes, stirring halfway, until golden and crisp.
02 - If not pre-cooked, prepare quinoa or brown rice according to package directions.
03 - In a mixing bowl, whisk together Greek yogurt, tahini, lemon juice, garlic, water, salt, and pepper until smooth. Add more water if needed for drizzling consistency.
04 - Divide quinoa or rice among four bowls. Top with spinach or arugula, roasted chickpeas, cherry tomatoes, cucumber, red onion, olives, and crumbled feta.
05 - Generously drizzle with yogurt-tahini sauce. Garnish with chopped herbs and lemon wedges. Serve with pita bread on the side, if desired.

# Expert Advice:

01 -
  • Easy to prepare with pantry staples
  • Ready in just over thirty minutes
  • Bursting with fresh vegetables and bold Mediterranean spices
  • Perfect for meal prep and make-ahead lunches
  • Naturally gluten free if you skip the pita
02 -
  • High in protein and fiber from the chickpeas and grains
  • Versatile use whatever fresh vegetables you have on hand
  • The yogurt-tahini sauce keeps things creamy without feeling heavy
  • Quick cleanup with just a baking sheet and small mixing bowl
03 -
  • Roast chickpeas long enough for a truly crunchy bite and do not skip drying them first
  • Always taste sauce before serving and balance flavors with a splash of lemon or pinch of salt
  • Layer bowls with greens first to catch all the sauce and keep bites interesting

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