Save A vibrant, wholesome grain bowl featuring roasted vegetables, chickpeas, and a tangy lemon-tahini dressing—perfect for a satisfying lunch or light dinner.
This Mediterranean Chickpea and Veggie Grain Bowl quickly became a favorite in my household because of its fresh flavors and satisfying texture.
Ingredients
- Grains: 1 cup quinoa (uncooked), 2 cups water, 1/2 tsp salt
- Roasted Vegetables: 1 medium zucchini diced, 1 red bell pepper chopped, 1 small red onion sliced, 1 cup cherry tomatoes halved, 2 tbsp olive oil, 1/2 tsp dried oregano, 1/2 tsp ground cumin, 1/4 tsp black pepper
- Chickpeas: 1 can (15 oz/400 g) chickpeas drained and rinsed, 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/4 tsp salt
- Lemon-Tahini Dressing: 1/4 cup tahini, 2 tbsp freshly squeezed lemon juice, 2 tbsp water (plus more as needed), 1 garlic clove minced, 1/4 tsp salt
- Toppings: 1/4 cup fresh parsley chopped, 1/4 cup crumbled feta cheese (optional omit for vegan), Lemon wedges
Instructions
- Preheat Oven:
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- Cook Quinoa:
- Rinse quinoa under cold water. In a medium saucepan, combine quinoa, water, and salt. Bring to a boil, then reduce heat, cover, and simmer 15 minutes. Remove from heat and let sit covered 5 minutes. Fluff with a fork.
- Prepare Vegetables:
- In a large bowl, toss zucchini, bell pepper, onion, and cherry tomatoes with olive oil, oregano, cumin, and black pepper. Spread evenly on the prepared baking sheet.
- Roast Vegetables:
- Roast the vegetables for 20 to 25 minutes stirring halfway until tender and lightly browned.
- Prepare Chickpeas:
- In a small bowl, toss chickpeas with olive oil, smoked paprika, and salt. Spread on a separate baking sheet and roast for 15 to 20 minutes until crispy.
- Make Dressing:
- In a small bowl, whisk together tahini, lemon juice, water, garlic, and salt until smooth. Add a bit more water if needed for drizzling consistency.
- Assemble Bowls:
- Divide cooked quinoa among four bowls. Top each with roasted vegetables and chickpeas. Drizzle with lemon-tahini dressing. Garnish with parsley, feta (if using), and a lemon wedge.
Save Sharing this bowl with family brings smiles especially when we enjoy the fresh lemon wedges together at the table.
Nutritional Information
Per serving: Calories 420 Total Fat 18 g Carbohydrates 52 g Protein 13 g
Allergen Information
Contains sesame (tahini) and dairy (feta if used) For vegan or dairy-free omit feta Always check labels for cross-contamination if sensitive to gluten or other allergens
Required Tools
Medium saucepan Large baking sheet Mixing bowls Whisk Knife and cutting board
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This Mediterranean Chickpea and Veggie Grain Bowl is a refreshing and nutritious meal that you can enjoy any day of the week.
Recipe Q&A
- → What grain works best for this bowl?
Quinoa is recommended for its texture and protein, but you can also use brown rice, farro, or bulgur depending on preference.
- → Can I make the chickpeas extra crispy?
Roasting chickpeas at 425°F for 15-20 minutes, stirring halfway, achieves a crisp exterior while maintaining tenderness inside.
- → How is the lemon-tahini dressing prepared?
Whisk tahini, freshly squeezed lemon juice, minced garlic, water, and salt together until smooth, adding extra water for desired consistency.
- → Are there suitable modifications for a vegan diet?
Omit feta cheese to keep the bowl fully vegan while maintaining rich flavors from the dressing and roasted veggies.
- → What herbs and spices enhance the roasted vegetables?
Dried oregano, ground cumin, black pepper, and olive oil infuse the vegetables with aromatic Mediterranean flavors.