Mediterranean Chickpea Bowl (Printable Version)

A vibrant bowl combining spiced chickpeas, fresh vegetables, and rich tahini for a wholesome lunch.

# 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 to thin
20 - 1/4 tsp salt

→ Garnishes

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

# Steps:

01 - Set oven to 400°F to prepare for roasting chickpeas.
02 - Pat chickpeas dry and toss with olive oil, ground cumin, smoked paprika, garlic powder, salt, and black pepper in a bowl.
03 - Spread chickpeas on a baking sheet and roast for 20 to 25 minutes, shaking the pan halfway through, until golden and crisp.
04 - While chickpeas roast, halve cherry tomatoes, dice cucumber and red bell pepper, thinly slice red onion, slice olives, and chop parsley.
05 - Whisk tahini, lemon juice, olive oil, minced garlic, salt, and water until smooth and pourable, adding water as needed.
06 - Divide cooked quinoa or brown rice (if using) into bowls and top with roasted chickpeas, vegetables, olives, and parsley.
07 - Drizzle tahini dressing over bowls, sprinkle with feta if desired, and garnish with lemon wedges. Serve immediately.

# Expert Advice:

01 -
  • The chickpeas crisp up into something almost crunchy, a textural surprise that makes this feel less like health food and more like actual joy.
  • You can prep everything separately and assemble in minutes, perfect for those days when you want something nourishing without fussing.
  • It's genuinely flexible—swap grains, adjust vegetables, play with what you have without breaking the whole thing.
02 -
  • Pat those chickpeas dry—even moisture that looks invisible makes them steam instead of crisp, and you won't get that satisfying crunch.
  • The tahini dressing thickens as it cools, so make it a touch looser than you think you want it.
  • If you're making this ahead, keep the tahini separate from everything else; the vegetables will soften if they sit in dressing for hours.
03 -
  • Add the chickpeas to the bowl while they're still warm—the heat slightly wilts the raw vegetables and creates a better texture throughout.
  • If your tahini dressing breaks or looks grainy, you've likely gotten it too cold; let it come to room temperature and whisk in a tiny bit more warm water to bring it back together.
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