Mediterranean Chickpea Power Bowl Recipe

Introduction

This Mediterranean Chickpea Power Bowl is a vibrant and nutritious meal packed with protein, fresh vegetables, and bold flavors. Perfect for a wholesome lunch or dinner, it combines crispy roasted chickpeas, fluffy quinoa, and a creamy tahini dressing for a satisfying bowl.

Ingredients

• 2 cans (15 ounce each) chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt
• 2 cups cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red onion, thinly sliced
• 1 cup baby spinach
• 1/2 cup kalamata olives, pitted and halved
• 1/4 cup fresh parsley, chopped
• 1/3 cup tahini
• 2 tablespoons fresh lemon juice
• 1 clove garlic, minced
• 2 tablespoons water
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

Instructions

1. Step 1: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper for easy cleanup.
2. Step 2: Pat the drained and rinsed chickpeas dry with paper towels. Toss them in a mixing bowl with 2 tablespoons olive oil, smoked paprika, cumin, garlic powder, and sea salt until evenly coated. Spread the chickpeas in a single layer on the prepared baking sheet.
3. Step 3: Roast the chickpeas for 20 to 25 minutes, shaking the pan halfway through to ensure even crisping. They should be golden and firm when done.
4. Step 4: While the chickpeas roast, cook the quinoa according to package instructions. Prepare the vegetables by halving cherry tomatoes, dicing cucumber, slicing red onion thinly, and chopping parsley.
5. Step 5: In a small bowl, whisk together tahini, fresh lemon juice, minced garlic, water, olive oil, salt, and black pepper until smooth and creamy. Add extra water a teaspoon at a time to reach your desired dressing consistency.
6. Step 6: Divide the cooked quinoa evenly into four bowls. Arrange baby spinach, cherry tomatoes, cucumber, red onion, kalamata olives, and roasted chickpeas over the quinoa.
7. Step 7: Drizzle each bowl generously with the tahini dressing and garnish with fresh parsley. Serve immediately and enjoy a wholesome, flavorful meal.

Tips & Variations

• For extra crunch, try roasting the chickpeas a few minutes longer but watch carefully to prevent burning.
• Swap quinoa for couscous or brown rice if preferred.
• Add feta cheese or avocado slices for additional creaminess and flavor.
• Use fresh herbs like mint or basil for a different flavor profile.
• If tahini isn’t available, a yogurt-based dressing can be a tasty substitute.

Storage

Store any leftover components separately in airtight containers in the refrigerator for up to 3 days. The roasted chickpeas are best enjoyed fresh but can be reheated lightly in a skillet or oven to restore crispiness. Reheat the quinoa and vegetables in short intervals, then assemble the bowl with fresh dressing before serving.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried chickpeas instead of canned?

Yes, but you will need to soak and cook dried chickpeas before using. This adds extra time, so plan accordingly.

Is this recipe suitable for meal prep?

Absolutely. Keep salad components and dressing separate until ready to eat to maintain freshness and texture.

Mediterranean Chickpea Power Bowl Recipe

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★★★★★

5 from 123 reviews

• Author: Ben
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

This Mediterranean Chickpea Power Bowl is a vibrant, nutrient-packed dish combining roasted chickpeas with fresh vegetables, protein-rich quinoa, and a creamy tahini dressing. Perfect for a wholesome lunch or dinner, it offers a satisfying mix of textures and flavors inspired by Mediterranean cuisine.

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Ingredients

Scale 1x2x3x

Roasted Chickpeas

• 2 cans (15 ounce each) chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt

Bowl Components

• 2 cups cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red onion, thinly sliced
• 1 cup baby spinach
• 1/2 cup kalamata olives, pitted and halved
• 1/4 cup fresh parsley, chopped

Tahini Dressing

• 1/3 cup tahini
• 2 tablespoons fresh lemon juice
• 1 clove garlic, minced
• 2 tablespoons water (plus more if needed)
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

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Instructions

1. Preheat and Prepare Baking Sheet: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper to ensure easy cleanup and to prevent chickpeas from sticking.
2. Season and Roast Chickpeas: Thoroughly pat the drained and rinsed chickpeas dry with paper towels. In a mixing bowl, toss the chickpeas with olive oil, smoked paprika, ground cumin, garlic powder, and sea salt until they are evenly coated. Spread them in a single layer on the prepared baking sheet.
3. Roast Chickpeas to Perfection: Place the chickpeas in the preheated oven and roast for 20 to 25 minutes. Shake or stir the baking sheet halfway through to ensure the chickpeas crisp and brown evenly. Remove them once they are golden and firm.
4. Prepare Bowl Components: While the chickpeas are roasting, cook quinoa according to package instructions. Prepare the fresh vegetables—halving cherry tomatoes, dicing cucumbers, thinly slicing red onion, and chopping parsley. Set aside the baby spinach and olives as well.
5. Create Tahini Dressing: In a small bowl, whisk together tahini, fresh lemon juice, minced garlic, water, olive oil, salt, and black pepper until smooth and emulsified. Adjust with more water by the teaspoon if you prefer a thinner dressing consistency.
6. Assemble the Power Bowls: Divide the cooked quinoa evenly among four serving bowls. Artfully arrange baby spinach, cherry tomatoes, cucumber, red onion, kalamata olives, and the warm roasted chickpeas over the quinoa.
7. Finish and Serve: Drizzle the tahini dressing generously over each bowl. Garnish with freshly chopped parsley and serve immediately for a vibrant and wholesome meal.

Notes

• Be sure to pat the chickpeas dry thoroughly to achieve maximum crispiness when roasting.
• Quinoa can be cooked ahead of time and stored in the fridge for quick assembly later.
• Adjust the lemon juice and garlic in the dressing to suit your taste preferences.
• For a vegan diet, ensure tahini brand is vegan-friendly and use quinoa without additives.
• This bowl is excellent served warm or at room temperature.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Main Course
• Method: Baking
• Cuisine: Mediterranean

Keywords: Mediterranean, Chickpea, Power Bowl, Quinoa, Roasted Chickpeas, Tahini Dressing, Healthy, Vegetarian, Gluten Free