Save Pin A vibrant, wholesome grain bowl featuring roasted vegetables, chickpeas, and a tangy lemon-tahini dressing—perfect for a satisfying lunch or light dinner.
This Mediterranean chickpea and veggie grain bowl quickly became a family favorite because of its fresh flavors and satisfying texture.
Ingredients
- Grains: 1 cup quinoa (uncooked), 2 cups water, 1/2 tsp salt
- Roasted Vegetables: 1 medium zucchini diced, 1 red bell pepper chopped, 1 small red onion sliced, 1 cup cherry tomatoes halved, 2 tbsp olive oil, 1/2 tsp dried oregano, 1/2 tsp ground cumin, 1/4 tsp black pepper
- Chickpeas: 1 can (15 oz/400 g) chickpeas drained and rinsed, 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/4 tsp salt
- Lemon-Tahini Dressing: 1/4 cup tahini, 2 tbsp freshly squeezed lemon juice, 2 tbsp water (plus more as needed), 1 garlic clove minced, 1/4 tsp salt
- Toppings: 1/4 cup fresh parsley chopped, 1/4 cup crumbled feta cheese (optional omit for vegan), Lemon wedges
Instructions
- Preheat Oven:
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- Cook Quinoa:
- Rinse quinoa under cold water. In a medium saucepan combine quinoa water and salt. Bring to a boil then reduce heat cover and simmer 15 minutes. Remove from heat and let sit covered 5 minutes. Fluff with a fork.
- Prepare Vegetables:
- In a large bowl toss zucchini bell pepper onion and cherry tomatoes with olive oil oregano cumin and black pepper. Spread evenly on the prepared baking sheet.
- Roast Vegetables:
- Roast the vegetables for 20 25 minutes stirring halfway until tender and lightly browned.
- Prepare Chickpeas:
- In a small bowl toss chickpeas with olive oil smoked paprika and salt. Spread on a separate baking sheet and roast for 15 20 minutes until crispy.
- Make Dressing:
- In a small bowl whisk together tahini lemon juice water garlic and salt until smooth. Add a bit more water if needed for drizzling consistency.
- Assemble Bowls:
- Divide cooked quinoa among four bowls. Top each with roasted vegetables and chickpeas. Drizzle with lemon-tahini dressing. Garnish with parsley feta (if using) and a lemon wedge.
Save Pin We often enjoy this bowl together on warm weekends sharing stories and savoring the fresh flavors.
Notes
Swap quinoa for brown rice farro or bulgur as desired. Add sliced avocado or olives for extra flavor. For a gluten-free bowl ensure all packaged ingredients are certified gluten-free. Pairs well with a crisp Sauvignon Blanc or sparkling water with lemon.
Required Tools
Medium saucepan Large baking sheet Mixing bowls Whisk Knife and cutting board
Allergen Information
Contains sesame (tahini) and dairy (feta if used). For vegan or dairy-free omit feta. Always check labels for cross-contamination if sensitive to gluten or other allergens.
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This Mediterranean chickpea and veggie grain bowl is a simple yet flavorful dish that will make your meals vibrant and nutritious.
Cooking Questions & Answers
- → What grains can I use besides quinoa?
You can substitute quinoa with brown rice, farro, or bulgur to vary texture and flavor while keeping the bowl wholesome.
- → How do I get the chickpeas crispy?
Toss drained chickpeas with olive oil, smoked paprika, and salt, then roast at 425°F (220°C) for 15-20 minutes until golden and crisp.
- → Can I make the bowl vegan?
Yes, simply omit the feta cheese, and the bowl remains dairy-free and fully plant-based.
- → What is the best way to prepare the lemon-tahini dressing?
Whisk tahini, freshly squeezed lemon juice, water, minced garlic, and salt until smooth. Adjust water slightly for desired drizzling consistency.
- → How do I prevent quinoa from sticking together?
After cooking, let quinoa sit covered off heat for 5 minutes, then fluff gently with a fork to separate the grains.