Mediterranean Chickpea Bowl (Printable)

A lively Mediterranean bowl featuring spiced chickpeas, fresh vegetables, and smooth tahini dressing.

# What You Need:

→ 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 to 3 tbsp water
20 - 1/4 tsp salt

→ Garnishes

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

# Step-by-Step:

01 - Set the oven to 400°F and allow it to fully heat.
02 - Dry chickpeas with a paper towel then toss in olive oil, cumin, smoked paprika, garlic powder, salt, and black pepper until evenly coated.
03 - Arrange chickpeas on a baking sheet and roast for 20 to 25 minutes, shaking the pan halfway through, until chickpeas are golden and crisp.
04 - While chickpeas roast, slice and dice cherry tomatoes, cucumber, red onion, bell pepper, olives, and chop parsley. Set aside.
05 - Whisk together tahini, lemon juice, olive oil, minced garlic, salt, and water in a small bowl until smooth and pourable. Adjust water to desired consistency.
06 - Divide cooked quinoa or rice among four bowls if using. Layer roasted chickpeas, fresh vegetables, and olives on top.
07 - Drizzle tahini dressing over the bowls, sprinkle with feta cheese if desired, and serve with lemon wedges immediately.

# Expert Suggestions:

01 -
  • The chickpeas get impossibly crispy and caramelized—a textural revelation that makes them taste more like a snack than a humble legume.
  • It comes together in under 30 minutes but feels like you spent all day in the kitchen thinking about flavor.
  • Naturally vegan and gluten-free without tasting like you're missing anything.
02 -
  • Drying the chickpeas is the difference between crispy and disappointingly soft—don't rush this step or you'll regret it halfway through roasting.
  • The tahini dressing thickens as it sits, so make it a little looser than you think it should be, or add water just before serving if needed.
03 -
  • Make a bigger batch of spiced roasted chickpeas than you need—they disappear as a snack, crispy and addictive, straight from the container.
  • If your tahini dressing breaks or gets too thick, whisk in water slowly while beating it vigorously; it usually comes back together.
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