Moroccan Chickpea Mediterranean Bowl
This colorful bowl combines tender, spiced Moroccan chickpeas with fresh Mediterranean vegetables, grains, and a zesty dressing. It’s a wholesome, plant-based meal bursting with flavors and textures — warm, aromatic chickpeas meet crisp cucumber, juicy tomatoes, and creamy avocado, all topped with herbs and a bright lemon-tahini dressing.
⏱️ Time Required:
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Ingredients:
For the Moroccan Chickpeas:
2 cans (15 oz each) chickpeas, drained and rinsed
2 tbsp olive oil
1 tsp ground cumin
1 tsp ground coriander
1 tsp smoked paprika
½ tsp ground cinnamon
½ tsp turmeric
¼ tsp cayenne pepper (optional, for heat)
Salt & pepper, to taste
For the Bowl:
1 cup cooked couscous, quinoa, or rice
1 cup cherry tomatoes, halved
1 medium cucumber, diced
1 ripe avocado, sliced
¼ cup red onion, thinly sliced
¼ cup fresh parsley, chopped
2 tbsp toasted almonds or pine nuts (optional)
For the Lemon-Tahini Dressing:
3 tbsp tahini
Juice of 1 lemon
1 garlic clove, minced
2–3 tbsp water (to thin)
Salt, to taste
Instructions:
1. Cook the Chickpeas:
1. Heat olive oil in a skillet over medium heat.
2. Add chickpeas, cumin, coriander, paprika, cinnamon, turmeric, cayenne (if using), salt, and pepper.
3. Stir and cook for about 10–12 minutes until chickpeas are heated through and slightly crispy on the edges. Remove from heat.
2. Prepare the Dressing:
1. Whisk tahini, lemon juice, minced garlic, and salt in a small bowl.
2. Add water gradually to reach a smooth, pourable consistency.
3. Assemble the Bowls:
1. Divide cooked couscous/quinoa/rice into serving bowls.
2. Arrange Moroccan spiced chickpeas, tomatoes, cucumber, avocado, red onion, and parsley on top.
3. Sprinkle with toasted nuts if using.
4. Drizzle with lemon-tahini dressing.
4. Serve:
Enjoy immediately as a fresh, flavorful meal.
Notes & Tips:
Grains: Swap couscous with bulgur or farro for variety.
Make it vegan: This bowl is naturally vegan, perfect for plant-based diets.
Meal prep: Store components separately and assemble fresh for best texture.
Add greens: Toss in some baby spinach or arugula for extra nutrients.
❓ Frequently asked questions FAQ
Q: Can I use dried chickpeas instead of canned?
A: Yes, soak and cook dried chickpeas beforehand or use a pressure cooker for faster cooking.
Q: How spicy is this bowl?
A: You control the heat with cayenne pepper; omit for mild or add more for extra kick.
Q: Can I prepare this ahead of time?
A: Yes! Chickpeas and grains keep well refrigerated. Add avocado fresh to avoid browning.
Nutritional Value
Calories 450 kcal
Protein 15 g
Carbohydrates 55 g
Fat 18 g
Fiber 12 g
Sodium 400 mg