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Mediterranean Chickpea Bowls with Tahini Sauce Recipe

Mediterranean Chickpea Bowls with Tahini Sauce Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.8 from 105 reviews
  • Author: Harper
  • Prep Time: 20 mins
  • Cook Time: 5 mins
  • Total Time: 25 mins
  • Yield: 4 servings 1x
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Description

These Mediterranean Chickpea Bowls with Tahini Sauce are a delicious and nutritious meal option. Packed with flavors and textures, this dish is easy to make and perfect for a quick weeknight dinner.


Ingredients

Units Scale

Tahini Dressing:

  • 1/4 cup tahini (at room temperature)
  • 1/4 cup warm water
  • Juice 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:

  • 1 (16-ounce can chickpeas or 2 cups homemade chickpeas
  • 1/2 tablespoon paprika (either 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 (such as parsley, mint, and cilantro)

Bowls:

  • 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

Instructions

  1. Make the tahini dressing: In a small bowl, whisk tahini with warm water, lemon juice, honey, minced garlic, parsley, salt, and pepper. Adjust seasoning if needed.
  2. Warm the chickpeas: Coat chickpeas with spices and olive oil, warm in a skillet, then add garlic and chili.
  3. Assemble the bowls: Divide spinach, rice, chickpeas, tomatoes, cucumber, and red onion into bowls. Drizzle with tahini dressing and top with mint leaves.

Notes

  • You can customize these bowls by adding your favorite veggies or protein.
  • Feel free to adjust the seasoning and spice levels to suit your taste preferences.

Nutrition

  • Serving Size: 1 bowl
  • Calories: Approx. 350 kcal
  • Sugar: 5g
  • Sodium: 650mg
  • Fat: 12g
  • Saturated Fat: 1.5g
  • Unsaturated Fat: 8g
  • Trans Fat: 0g
  • Carbohydrates: 50g
  • Fiber: 10g
  • Protein: 12g
  • Cholesterol: 0mg