Description
Mediterranean Chickpea Bowls with Tahini Sauce are a vibrant, nutrient-packed meal featuring spiced chickpeas sautéed to perfection and served over a bed of fresh baby spinach and brown rice. Topped with a zesty, creamy tahini dressing and fresh vegetables, this easy-to-make dish offers a balanced combination of protein, fiber, and flavor in just 25 minutes. Perfect for a wholesome lunch or dinner, this recipe highlights Mediterranean flavors and wholesome ingredients for a satisfying plant-based meal.
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
Chickpeas and Spices
- 1 (16-ounce) can chickpeas or 2 cups homemade chickpeas
- 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)
Salad and 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 the tahini, warm water, lemon juice, honey (or agave or maple syrup), minced garlic, finely minced parsley, salt, and pepper. Adjust the seasoning with additional lemon juice or salt according to taste. Set the dressing aside to allow the flavors to meld.
- Warm and season the chickpeas: Drain and dry the chickpeas thoroughly using paper towels or a clean kitchen towel. In a bowl, toss the chickpeas with paprika, ground cumin, ground coriander, salt, pepper, and half the olive oil. Heat a skillet over medium heat, add the remaining olive oil, then add the spiced chickpeas and sauté until they are warmed through and slightly crispy on the outside, about 5–7 minutes.
- Add garlic, chili, and herbs: Once the chickpeas are warmed, add the minced garlic and optional finely minced fresh chili to the skillet. Stir well and cook for another 1–2 minutes until fragrant. Remove from heat and toss in the finely chopped fresh herbs (parsley, mint, and cilantro).
- Assemble the bowls: Divide the baby spinach evenly among four bowls, followed by cooked brown rice. Top each bowl with the warm spiced chickpeas, halved tomatoes, diced cucumber, and finely diced red onion. Drizzle generously with the tahini dressing, then garnish with fresh mint leaves for an added burst of freshness.
Notes
- To make this dish vegan, substitute honey with agave syrup or maple syrup.
- For added protein, consider adding grilled chicken or feta cheese if not strictly vegetarian or vegan.
- Homemade chickpeas can be soaked and cooked in advance to reduce sodium compared to canned.
- Adjust the chili amount according to your spice preference.
- Brown rice can be substituted with quinoa or couscous for variety.
