Description
A budget-friendly, kid-approved Mediterranean chickpea bowl featuring crispy roasted chickpeas, fresh vegetables, and a creamy tahini lemon dressing. Perfect for meal prep and weeknight dinners.
Ingredients
Scale
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 2 cups cooked rice (jasmine or basmati)
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ small red onion, finely diced
- ¼ cup tahini
- 3 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 2–4 tablespoons warm water
- 1 tablespoon olive oil (plus more for chickpeas)
- 1 teaspoon maple syrup or honey
- ½ teaspoon cumin
- ½ teaspoon paprika
- ¼ teaspoon salt (plus more to taste)
- Black pepper to taste
- Optional: ¼ cup crumbled feta cheese
- Optional: 2 tablespoons fresh parsley, chopped
- Optional: ¼ cup Kalamata olives, sliced
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Drain and rinse chickpeas thoroughly. Pat them dry with a paper towel to ensure crispiness.
- In a bowl, toss dried chickpeas with 1 tablespoon olive oil, ½ teaspoon cumin, ½ teaspoon paprika, and ¼ teaspoon salt.
- Spread chickpeas in a single layer on the baking sheet. Roast for 20-25 minutes, shaking the pan halfway through, until golden brown and crispy. Let cool slightly.
- While chickpeas roast, make the dressing: In a small bowl, whisk together tahini, lemon juice, minced garlic, 1 tablespoon olive oil, maple syrup, and ¼ teaspoon salt.
- Gradually whisk in warm water, one tablespoon at a time, until the dressing is smooth, creamy, and pourable. Adjust seasoning to taste.
- Chop vegetables: Dice cucumber, halve tomatoes, and finely dice red onion. Soak onion in cold water for 10 minutes to mellow flavor, then drain and pat dry.
- Assemble bowls: Place rice in the bottom of each bowl. Top with roasted chickpeas, cucumber, tomatoes, and red onion.
- Drizzle generously with tahini lemon dressing. Sprinkle with feta, parsley, and black pepper if using. Serve immediately.
Notes
Ensure chickpeas are completely dry before roasting to achieve crispiness. Stir tahini jar well before measuring as it separates. Use warm water for the dressing to prevent seizing. Store chickpeas and dressing separately in the fridge for up to 4 days. Do not freeze as texture will be compromised.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 6
- Sodium: 450
- Fat: 14
- Saturated Fat: 2
- Carbohydrates: 55
- Fiber: 8
- Protein: 12
Keywords: Mediterranean chickpea bowl, tahini lemon dressing, meal prep, budget meals, healthy dinner, vegetarian, vegan option, crispy chickpeas, family friendly