Mediterranean Chickpea Bowl
A delicious, nutrient-packed bowl featuring fresh veggies, hearty chickpeas, and a zesty tahini dressing. It’s light yet satisfying and full of Mediterranean flavors.
Ingredients
For the Bowl:
- 1 cup cooked chickpeas (or canned, rinsed, and drained)
- 1 cup cooked quinoa or couscous
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives, sliced
- 1/4 cup crumbled feta cheese (optional)
- 2 tbsp fresh parsley, chopped
- 2 tbsp fresh mint, chopped (optional)
For the Tahini Dressing:
- 2 tbsp tahini
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 clove garlic, minced
- 1/2 tsp cumin powder
- 2-3 tbsp water (to adjust consistency)
- Salt and pepper, to taste
Instructions
1. Prepare the Base:
- Cook quinoa or couscous according to package instructions. Let it cool slightly before assembling the bowl.
2. Chop the Vegetables:
- Dice the cucumber, halve the cherry tomatoes, and slice the red onion thinly. Set aside.
3. Mix the Chickpeas:
- In a small bowl, toss the chickpeas with a drizzle of olive oil, a pinch of cumin, salt, and pepper for added flavor.
4. Make the Tahini Dressing:
- In a small jar or bowl, whisk together tahini, olive oil, lemon juice, minced garlic, cumin, salt, and pepper. Gradually add water until the dressing reaches your desired consistency.
5. Assemble the Bowl:
- Start with a base of quinoa or couscous in a large bowl or individual serving bowls.
- Top with chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
6. Garnish and Serve:
- Drizzle the tahini dressing over the bowl. Sprinkle with parsley and mint for freshness. Serve immediately and enjoy!
Tips:
- Add a protein boost with grilled chicken, shrimp, or falafel.
- For a vegan version, skip the feta or use a plant-based alternative.
- Want extra crunch? Toss in roasted sunflower seeds or pine nuts.
Health Benefits:
This bowl is a powerhouse of nutrition! Chickpeas provide plant-based protein and fiber, while quinoa adds complete protein and essential amino acids. The fresh veggies are packed with vitamins and antioxidants, and the tahini offers healthy fats and a dose of calcium.
