Healthy Grain Bowl with Chickpeas and Tahini Dressing
This nourishing bowl combines hearty grains, roasted or fresh veggies, and protein-rich chickpeas, topped with a silky tahini dressing. It’s vegan, naturally gluten-free (if using quinoa or brown rice), and endlessly customizable.
Time
Prep Time: 15 minutes
Cook Time: 25–30 minutes
Total Time: 40–45 minutes
Servings: 4
Ingredients
For the Grain Bowl:
1 cup cooked grain (e.g., quinoa, farro, bulgur, or brown rice)
1 can chickpeas, drained, rinsed, and patted dry
1 tablespoon olive oil
½ teaspoon smoked paprika
½ teaspoon cumin
Salt & pepper to taste
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 cup roasted sweet potato or carrots
½ cup red cabbage, shredded
¼ cup fresh parsley or mint, chopped
2 tablespoons toasted seeds (pumpkin, sesame, or sunflower — optional)
Tahini Dressing:
¼ cup tahini
2 tablespoons lemon juice
1 tablespoon olive oil
1 teaspoon maple syrup or honey
1 clove garlic, minced
2–4 tablespoons warm water (to thin)
Salt to taste
Instructions
1. Roast the Chickpeas:
Preheat oven to 400°F (200°C).
Toss chickpeas with olive oil, paprika, cumin, salt, and pepper.
Roast on a baking sheet for 20–25 minutes until crispy, shaking halfway through.
2. Prepare the Grain:
Cook your chosen grain according to package instructions. Fluff and let cool slightly.
3. Make the Tahini Dressing:
Whisk together tahini, lemon juice, olive oil, garlic, maple syrup, and salt.
Add warm water gradually to reach your desired consistency (should be creamy and pourable).
4. Assemble the Bowls:
In each bowl, add a base of grains.
Top with roasted chickpeas, tomatoes, cucumber, cabbage, sweet potato (if using), and herbs.
Drizzle generously with tahini dressing.
Sprinkle with seeds for crunch if desired.
Notes & Variations
Swap chickpeas for roasted tofu, falafel, or grilled chicken.
Add avocado or olives for creaminess or brininess.
The tahini dressing also works great as a dip or sauce for other meals.
Frequently Asked Questions
Q: Can I meal prep this?
A: Yes — store components separately and assemble before serving. The dressing keeps well for up to 5 days.
Q: Is this bowl gluten-free?
A: Yes, if you use a gluten-free grain like quinoa or brown rice.
Q: Can I use raw chickpeas instead of canned?
A: Yes, soak and cook them first (boil until tender), then roast as directed.
Nutritional Information
Calories: 450
Protein: 17g
Carbs: 45g
Fat: 22g
Fiber: 10g