Claude Chef

Mediterranean Chickpea Bowl

2 servings Prep: 15 min Cook: 30 min 420 cal/serving
vegetarian mediterranean healthy bowl

Mediterranean Chickpea Bowl

A vibrant Mediterranean bowl with crispy roasted chickpeas, colorful vegetables, and a creamy tahini-lemon dressing.

Servings: 2 | Prep: 15 min | Cook: 30 min | Calories: 420 per serving

Ingredients

Roasted Chickpeas

  • 1 can (400g) chickpeas, drained and rinsed
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • ½ tsp salt
  • ¼ tsp black pepper

Roasted Vegetables

  • 1 red bell pepper, cut into chunks
  • 1 medium zucchini, sliced into half-moons
  • 1 small red onion, cut into wedges
  • 1 tbsp olive oil
  • Salt and pepper to taste

Tahini-Lemon Dressing

  • 3 tbsp tahini
  • 2 tbsp lemon juice
  • 1 clove garlic, minced
  • 2-3 tbsp water (to thin)
  • ¼ tsp salt

Bowl Base

  • 2 handfuls mixed greens or lettuce
  • ½ cucumber, diced
  • 1 medium tomato, diced
  • 2 tbsp pine nuts, toasted
  • Fresh parsley or mint, chopped

Instructions

  1. Preheat oven: Set to 200°C (fan 180°C). Line a baking tray with parchment paper.

  2. Prep chickpeas: Pat chickpeas completely dry with paper towels (this is key for crispiness). Toss with olive oil, smoked paprika, cumin, salt, and pepper.

  3. Prep vegetables: In a separate bowl, toss bell pepper, zucchini, and red onion with olive oil, salt, and pepper.

  4. Roast: Spread chickpeas on one side of the baking tray and vegetables on the other (or use two trays). Roast for 25-30 minutes, shaking the tray halfway through, until chickpeas are crispy and vegetables are tender and slightly charred.

  5. Make dressing: While everything roasts, whisk together tahini, lemon juice, garlic, and salt. Add water gradually until you reach a pourable consistency.

  6. Toast pine nuts: In a dry pan over medium heat, toast pine nuts for 2-3 minutes until golden and fragrant, watching carefully so they don’t burn.

  7. Assemble bowls: Divide greens between two bowls. Top with roasted vegetables, crispy chickpeas, cucumber, tomatoes, and toasted pine nuts. Drizzle generously with tahini dressing and garnish with fresh herbs.

Notes

  • Crispy chickpeas: The key is drying them thoroughly before roasting. If they’re not crispy enough, roast an extra 5-10 minutes.
  • Make ahead: Roasted vegetables and chickpeas keep well in the fridge for 3-4 days. Reheat in a hot pan to restore crispness.
  • Dressing: Tahini-lemon dressing keeps for up to a week in the fridge. It will thicken when cold, so add a splash of water before serving.
  • Variations: Add crumbled feta, olives, or pickled red onions for extra flavor.
  • Protein boost: Add a hard-boiled egg if desired.

Equipment Used

  • Baking tray
  • Mixing bowls
  • Small whisk or fork for dressing

Nutrition (per serving)

NutrientAmount
Protein16g
Carbs48g
Fat20g
Fiber14g