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Chickpea Bowls with Tahini Sauce

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

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.

Ingredients

For the tahini dressing

  • 1/2 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

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

  1. Drain and rinse the chickpeas.
  2. Toss chickpeas with paprika, cumin, coriander, salt, and pepper.
  3. Heat 1 tablespoon olive oil in a skillet over medium heat. Add garlic and fresh chili (if using), and sauté for 30 seconds.
  4. 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

  1. Divide the spinach and cooked rice between bowls.
  2. Top with crispy chickpeas, halved tomatoes, diced cucumber, and red onion.
  3. Drizzle generously with tahini dressing and garnish with fresh mint.
  4. 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

Find it online: http://realfoodinsight.com/chickpea-bowls-with-tahini-sauce/