Description
This Mediterranean Chickpea Bowls with Tahini Sauce recipe offers a vibrant, healthful, and flavorful meal perfect for lunch or dinner. Packed with protein-rich chickpeas, fresh vegetables, aromatic herbs, and a creamy tahini dressing, these bowls combine wholesome ingredients for a nutritious and satisfying dish that comes together in just 25 minutes.
Ingredients
Scale
Tahini Dressing
- 1/4 cup tahini (at room temperature)
- 1/4 cup warm water
- Juice of 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 and Seasoning
- 1 (16-ounce) can chickpeas or 2 cups homemade chickpeas
- 1/2 tablespoon paprika (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 Assembly
- 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 for garnish
Instructions
- Make the tahini dressing: In a small bowl, whisk together the tahini, warm water, lemon juice, honey, minced garlic, parsley, salt, and pepper until smooth. Adjust the seasoning by adding more lemon juice or salt as needed. Set the dressing aside to allow the flavors to meld.
- Warm the chickpeas: Drain the chickpeas and pat them dry. In a bowl, toss them with paprika, cumin, coriander, salt, pepper, and half of the olive oil. Heat a skillet over medium heat and sauté the seasoned chickpeas until warmed through and slightly toasted, about 5 to 7 minutes. Add the minced garlic and optional chili during the last minute, stirring to combine. Remove from heat and toss with the chopped fresh herbs.
- Assemble the bowls: Divide the baby spinach evenly among four bowls. Add cooked brown rice on top, followed by the warm spiced chickpeas. Arrange halved tomatoes, diced cucumber, and finely diced red onion evenly over the bowls. Drizzle each bowl generously with the prepared tahini dressing. Garnish with fresh mint leaves for a burst of color and flavor.
Notes
- If using homemade chickpeas, ensure they are well drained and dried before sautéing to avoid sogginess.
- The fresh chili is optional and can be omitted or adjusted based on your spice preference.
- For a vegan version, substitute honey with maple syrup or agave nectar.
- Use a good-quality extra virgin olive oil for best flavor during sautéing.
- Brown rice can be substituted with quinoa or couscous for a different grain base.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Frying
- Cuisine: Mediterranean
