Roasted Chickpea and Veggie Bowl
This nourishing bowl features crispy roasted chickpeas, caramelized veggies, and a creamy Mediterranean-style dressing over a grain base. It’s high in fiber, plant-based protein, and packed with flavor — perfect for lunch, dinner, or meal prep.
Time
Prep time: 15 minutes
Cook time: 25–30 minutes
Total time: 40–45 minutes
Serves: 4
Ingredients
For the Roasted Chickpeas
1 can (15 oz / ~400g) chickpeas, drained & rinsed
1 tbsp olive oil
½ tsp paprika
½ tsp ground cumin
½ tsp garlic powder
Salt & pepper to taste
For the Roasted Veggies (choose 3–4)
1 zucchini, sliced
1 bell pepper, chopped
1 red onion, sliced
1 small eggplant, cubed
1 cup cherry tomatoes
1 tbsp olive oil
Salt & pepper
Optional: ½ tsp dried oregano or thyme
Grain Base
1 cup cooked quinoa, couscous, bulgur, farro, or brown rice
Fresh Toppings (optional)
Sliced cucumber
Arugula or baby spinach
Kalamata olives
Crumbled feta
Fresh parsley or mint
Dressing Options
Choose one:
Lemon-Tahini Sauce: 2 tbsp tahini, 1 tbsp lemon juice, 1 tsp olive oil, 1 garlic clove grated, 2–3 tbsp water to thin, salt
Tzatziki Sauce: Greek yogurt, grated cucumber, garlic, dill, lemon juice, olive oil
Herb Vinaigrette: Olive oil, red wine vinegar, garlic, chopped herbs, mustard
Instructions
1. Roast the Chickpeas
Preheat oven to 200°C / 400°F.
Pat chickpeas dry, then toss with olive oil, paprika, cumin, garlic powder, salt, and pepper.
Spread on a baking sheet and roast for 25–30 minutes, shaking halfway through, until crispy.
2. Roast the Veggies
On a separate tray, toss veggies with olive oil, salt, pepper, and herbs.
Roast for 20–25 minutes until golden and tender, turning halfway through.
3. Prepare Grain Base
Cook grain of choice according to package instructions.
Fluff and season lightly with olive oil and lemon juice if desired.
4. Make the Dressing
Mix all dressing ingredients together in a bowl or jar. Taste and adjust seasoning.
5. Assemble the Bowl
In each bowl, layer grain, roasted veggies, and chickpeas.
Add fresh toppings (greens, cucumber, herbs, feta, etc.).
Drizzle with dressing and serve warm or at room temp.
Tips & Variations
For extra protein: add hard-boiled egg, grilled halloumi, or falafel.
Want it spicy? Add a dash of harissa to the chickpeas or dressing.
Make it low-carb: use cauliflower rice or skip the grains entirely.
Frequently Asked Questions
Can I make this ahead?
Yes! Store components separately and assemble before serving. Chickpeas are best roasted the day of for crispiness.
How long does it keep?
Up to 4 days in the fridge — keep the dressing separate until ready to eat.
What’s a good gluten-free grain option?
Quinoa or brown rice works perfectly.
Nutritional Information
Calories: 420
Protein: 16g
Carbs: 42g
Fat: 20g
Fiber: 10g
Sugar: 5g