Description
This vibrant Mediterranean Chickpea Bowl features warm, spiced chickpeas sautéed with fresh herbs, served over a bed of baby spinach and brown rice, and topped with fresh vegetables and a creamy tahini dressing. Ready in just 25 minutes, this healthy and flavorful recipe makes a perfect quick lunch or dinner that’s packed with protein and nutrients.
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
Spiced Chickpeas
- 1 (16-ounce) can chickpeas or 2 cups homemade chickpeas, dried and rinsed
- 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 tahini, warm water, lemon juice, honey (or agave/maple syrup), minced garlic, finely minced parsley, salt, and pepper until smooth and creamy. Taste and adjust by adding more lemon juice or salt if needed. Set aside for flavors to meld.
- Warm and season the chickpeas: Drain and dry the chickpeas thoroughly. Toss them with paprika, ground cumin, ground coriander, salt, pepper, and half of the olive oil until well coated. Heat a skillet over medium heat and sauté the chickpeas until warmed through and lightly crisped, about 5-7 minutes. Add the minced garlic and fresh chili, if using, and cook for an additional minute, stirring frequently.
- Add fresh herbs to chickpeas: Remove the skillet from heat and toss the warm chickpeas with the remaining olive oil and the finely chopped fresh herbs (parsley, mint, and cilantro) to infuse fresh flavor.
- Assemble the bowls: Divide the baby spinach evenly among four serving bowls. Then, add the cooked brown rice on top followed by the warm spiced chickpeas. Arrange halved cherry tomatoes, diced cucumber, and finely diced red onion evenly over each bowl. Drizzle generously with the tahini dressing and garnish with fresh mint leaves for a refreshing finish.
Notes
- You can use canned chickpeas for convenience or homemade cooked chickpeas for a fresher taste.
- Adjust the amount of lemon juice and honey in the dressing to suit your preference for tanginess and sweetness.
- The fresh chili is optional; omit it if you prefer a milder dish.
- Brown rice can be substituted with quinoa or couscous for a different grain option.
- Make sure to dry chickpeas well before sautéing to help them crisp up nicely.
- This dish can be served warm or at room temperature, making it versatile for meal prep.
