Chickpea Bowls with Tahini Sauce

Why You’ll Love This Recipe

• Packed with plant-based protein and fiber
• Easy to customize with your favorite vegetables and grains
• The tahini dressing adds a creamy and tangy flavor
• Meal prep-friendly for busy weekdays
• Naturally vegetarian and can be made vegan or gluten-free

Ingredients

(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)

For the tahini dressing

• Tahini (at room temperature)
• Warm water
• Lemon juice
• Honey, agave, or maple syrup
• Garlic, finely minced
• Finely minced parsley
• Salt
• Pepper

For the chickpeas

• Chickpeas (canned or homemade)
• Paprika (sweet or hot)
• Ground cumin
• Ground coriander
• Salt
• Pepper
• Olive oil, divided
• Garlic, minced
• Fresh chili, finely minced (optional)
• Finely chopped fresh herbs (parsley, mint, and cilantro)

For the bowls

• Baby spinach
• Cooked brown rice
• Cherry or grape tomatoes, halved
• English cucumber, diced
• Red onion, finely diced
• Fresh mint leaves

Directions

Make the tahini dressing

1. In a small bowl, whisk together the tahini, warm water, lemon juice, honey (or alternative sweetener), garlic, parsley, salt, and pepper.
2. Adjust the consistency by adding more water if needed. Set aside.

Prepare the chickpeas

3. Drain and rinse the chickpeas.
4. In a mixing bowl, toss the chickpeas with paprika, cumin, coriander, salt, and pepper.
5. Heat half of the olive oil in a skillet over medium heat. Add the garlic and fresh chili (if using), then sauté for about 30 seconds.
6. Add the spiced chickpeas and cook for 5-7 minutes, stirring occasionally, until they are crispy and fragrant. Remove from heat and toss with fresh herbs.

Assemble the bowls

7. Divide the baby spinach and cooked brown rice between serving bowls.
8. Top each bowl with the crispy chickpeas, halved tomatoes, diced cucumber, and red onion.
9. Drizzle generously with the tahini dressing and garnish with fresh mint leaves.
10. Serve immediately and enjoy!

Servings and Timing

• Servings: 4
• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes

Variations

• Grain Swap: Use quinoa, couscous, or farro instead of brown rice.
• Spicy Version: Add red pepper flakes or extra fresh chili to the chickpeas.
• Creamier Dressing: Blend the tahini sauce with a little Greek yogurt for added richness.
• Extra Protein: Add grilled tofu, falafel, or feta cheese.
• Nutty Crunch: Sprinkle with toasted almonds, pine nuts, or sunflower seeds.

Storage/Reheating

• Store leftovers in an airtight container in the fridge for up to 3 days.
• Keep the dressing separate and drizzle before serving to maintain freshness.
• The chickpeas can be reheated in a skillet for a few minutes to restore their crispiness.

FAQs

Can I make this bowl vegan?

Yes! Use maple syrup or agave instead of honey in the tahini dressing.

What other greens can I use instead of spinach?

Kale, arugula, or romaine lettuce are great substitutes.

Can I use canned chickpeas?

Yes, just drain and rinse them well before seasoning and cooking.

Is this recipe gluten-free?

Yes, as long as you use a gluten-free grain like rice or quinoa.

Can I make the dressing ahead of time?

Yes, store it in the fridge for up to 5 days and stir before using.

What’s a good substitute for tahini?

You can use almond butter or sunflower seed butter for a similar creamy texture.

How do I keep the chickpeas crispy?

Let them cool completely before storing and reheat in a skillet or oven.

Can I eat this bowl cold?

Yes, it’s delicious both warm and cold, making it great for meal prep.

What other vegetables go well in this bowl?

Roasted red peppers, avocado, shredded carrots, or olives would be great additions.

How do I make this bowl more filling?

Add a protein source like grilled chicken, shrimp, or tempeh.

Conclusion

These Mediterranean Chickpea Bowls with Tahini Sauce are fresh, flavorful, and full of nutritious ingredients. Whether you're looking for a quick meal prep option or a delicious plant-based dinner, this recipe is sure to become a favorite. Try different variations to suit your taste and enjoy a wholesome, satisfying meal!

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Chickpea Bowls with Tahini Sauce

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• Author: Ava
• Total Time: 25minutes
• Yield: 4 Servings
• Diet: Vegetarian

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Description

Mediterranean Chickpea Bowls with Tahini Sauce are a delicious, plant-based meal filled with protein-rich chickpeas, fresh vegetables, and a creamy, tangy tahini dressing. This easy-to-make dish is perfect for lunch or dinner and can be customized to suit your dietary preferences. A healthy, satisfying, and flavorful bowl that’s ideal for meal prep or a quick, nutritious dinner.

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Ingredients

For the tahini dressing

• ½ cup tahini (at room temperature)
• 2-3 tablespoons warm water
• 2 tablespoons lemon juice
• 1 tablespoon honey, agave, or maple syrup
• 1 clove garlic, finely minced
• 2 tablespoons finely minced parsley
• Salt, to taste
• Pepper, to taste

For the chickpeas

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 teaspoon paprika (sweet or hot)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• Salt, to taste
• Pepper, to taste
• 2 tablespoons olive oil, divided
• 1 clove garlic, minced
• 1 fresh chili, finely minced (optional)
• Fresh herbs (parsley, mint, cilantro), chopped

For the bowls

• 4 cups baby spinach
• 2 cups cooked brown rice
• 1 cup cherry or grape tomatoes, halved
• 1 English cucumber, diced
• 1 small red onion, finely diced
• Fresh mint leaves for garnish

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Instructions

Make the tahini dressing

1. In a small bowl, whisk together tahini, warm water, lemon juice, honey (or your sweetener), garlic, parsley, salt, and pepper.
2. Adjust the consistency by adding more water if needed. Set aside.

Prepare the chickpeas

3. Drain and rinse the chickpeas.
4. Toss chickpeas with paprika, cumin, coriander, salt, and pepper.
5. Heat 1 tablespoon olive oil in a skillet over medium heat. Add garlic and fresh chili (if using), and sauté for 30 seconds.
6. Add the spiced chickpeas and cook for 5-7 minutes, stirring occasionally, until crispy. Remove from heat and toss with fresh herbs.

Assemble the bowls

7. Divide the spinach and cooked rice between bowls.
8. Top with crispy chickpeas, halved tomatoes, diced cucumber, and red onion.
9. Drizzle generously with tahini dressing and garnish with fresh mint.
10. Serve immediately and enjoy!

Notes

• Grain Swap: Use quinoa, couscous, or farro instead of brown rice.
• Spicy Version: Add more chili or red pepper flakes to the chickpeas.
• Creamier Dressing: Blend the tahini sauce with Greek yogurt for extra richness.
• Extra Protein: Add grilled tofu, falafel, or feta cheese.
• Nutty Crunch: Sprinkle with toasted almonds, pine nuts, or sunflower seeds.

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Mediterranean