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Mediterranean Chickpea Bowls with Tahini Sauce Recipe

Mediterranean Chickpea Bowls with Tahini Sauce Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.6 from 94 reviews
  • Author: Emily
  • Prep Time: 20 mins
  • Cook Time: 5 mins
  • Total Time: 25 mins
  • Yield: 4 servings
  • Category: Main Course
  • Method: Sauté, Assembly
  • Cuisine: Mediterranean
  • Diet: Vegetarian

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

  1. 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.
  2. 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.
  3. 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