Description
These Mediterranean Chickpea Bowls with Tahini Sauce are a delicious and nutritious meal option packed with flavor and wholesome ingredients. The combination of fresh vegetables, warm spiced chickpeas, and creamy tahini dressing creates a satisfying and vibrant dish that is perfect for a quick and healthy lunch or dinner.
Ingredients
Units
Scale
Tahini Dressing:
- 1/4 cup tahini (at room temperature)
- 1/4 cup warm water
- Juice 1/2 to 1 lemon (1 to 2 tablespoons)
- 1 teaspoon honey, agave, or maple syrup
- 1 clove garlic, finely minced
- 1/4 cup finely minced parsley
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
Chickpeas:
- 1 (16-ounce can chickpeas or 2 cups homemade chickpeas
- 1/2 tablespoon paprika (either sweet or hot)
- 1/2 tablespoon ground cumin
- 1 teaspoon ground coriander
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 tablespoon olive oil, divided
- 1 clove garlic, minced
- 1 teaspoon finely minced fresh chili, optional
- 1/2 cup finely chopped fresh herbs (parsley, mint, and cilantro)
Bowls:
- 6 cups baby spinach
- 2 cups cooked brown rice
- 1 pint cherry or grape tomatoes, halved
- 1 English cucumber, diced
- 1/4 red onion, finely diced (about 2 tablespoons)
- Fresh mint leaves
Instructions
- Make the tahini dressing: In a small bowl, whisk tahini with warm water, lemon juice, honey, minced garlic, parsley, salt, and pepper. Adjust seasoning with more lemon juice or salt if needed. Set aside.
- Warm the chickpeas: Dry chickpeas and toss with spices and olive oil. Sauté in a skillet until warmed through. Add garlic and chili. Toss with fresh herbs.
- Assemble the bowls: Divide spinach, rice, warm chickpeas, tomatoes, cucumber, and red onion among four bowls. Drizzle with tahini dressing and garnish with mint leaves.
Notes
- You can customize these bowls with your favorite vegetables or protein options.
- Feel free to adjust the seasoning in the tahini dressing to suit your taste preferences.
- Leftover tahini dressing can be stored in the refrigerator for several days.
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 5g
- Sodium: 480mg
- Fat: 12g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg