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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 4.6 from 59 reviews
  • Author: Sophia
  • 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 full of flavors and textures. The creamy tahini dressing complements the warmth of the spiced chickpeas perfectly, all served over a bed of fresh spinach and brown rice.


Ingredients

Units Scale

For the 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

For the 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 (parsley, mint, cilantro)

For the 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, garlic, parsley, salt, and pepper. Adjust seasoning as needed.
  2. Warm the chickpeas: Dry and coat chickpeas with spices and olive oil. Cook in a skillet until warm. Toss with garlic, chili, and herbs.
  3. Assemble the bowls: Divide spinach, rice, chickpeas, tomatoes, cucumber, and red onion among bowls. Drizzle with tahini dressing and garnish with mint leaves.

Notes

  • The tahini dressing can be prepared in advance and refrigerated.
  • Adjust the spice levels to suit your taste preferences.
  • Feel free to customize the bowls with additional toppings like avocado or feta cheese.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 370
  • Sugar: 7g
  • Sodium: 410mg
  • Fat: 14g
  • Saturated Fat: 2g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 53g
  • Fiber: 10g
  • Protein: 13g
  • Cholesterol: 0mg