Carrot, Chickpea, Quinoa, Black Bean & Harissa Bowl
This vibrant plant-based bowl is a Mediterranean–North African fusion, featuring roasted carrots, protein-rich chickpeas and black beans, fluffy quinoa, and a bold harissa dressing for a smoky-sweet kick. It’s wholesome, high in fiber and protein, and makes the perfect power lunch or light dinner.
⏱ Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Ingredients
For the roasted carrots & chickpeas:
4 medium carrots, cut into sticks or coins
1 can (15 oz) chickpeas, drained & rinsed
2 tbsp olive oil
1 tsp smoked paprika
½ tsp ground cumin
Salt & pepper, to taste
For the quinoa:
1 cup quinoa (uncooked)
2 cups vegetable broth (or water)
½ tsp salt
For the black beans:
1 can (15 oz) black beans, drained & rinsed
1 tsp olive oil
1 garlic clove, minced
½ tsp cumin
Pinch of salt
For the harissa dressing:
2 tbsp harissa paste (adjust to spice preference)
3 tbsp olive oil
1 tbsp lemon juice
1 tbsp tahini (optional, for creaminess)
1 tsp honey or maple syrup
1–2 tbsp water (to thin if needed)
Toppings (optional but recommended):
Fresh parsley or cilantro, chopped
Toasted almonds, pine nuts, or pumpkin seeds
Crumbled feta (if not vegan)
Lemon wedges for squeezing
Instructions
1. Cook quinoa
Rinse quinoa well. In a saucepan, combine quinoa, broth, and salt. Bring to boil, then cover and simmer 15 minutes until fluffy. Fluff with fork and set aside.
2. Roast carrots & chickpeas
Preheat oven to 400°F (200°C).
Toss carrots and chickpeas with olive oil, paprika, cumin, salt, and pepper. Spread on a lined baking sheet.
Roast 20–25 minutes, flipping halfway, until carrots are tender and chickpeas are golden.
3. Warm black beans
In a skillet, heat olive oil. Add garlic and cumin, sauté 30 seconds. Stir in black beans, season with salt, and warm through (3–4 minutes).
4. Make harissa dressing
In a small bowl, whisk harissa, olive oil, lemon juice, tahini, honey, and water until smooth. Adjust spice by adding more or less harissa.
5. Assemble bowls
Divide quinoa among bowls.
Top with roasted carrots & chickpeas, warm black beans, and drizzle generously with harissa dressing.
Garnish with fresh herbs, seeds/nuts, and feta (if using).
Notes & Tips
Mild version: Use rose harissa (less spicy) or blend harissa with extra yogurt/tahini to cool the heat.
Meal prep friendly: Store ingredients separately in the fridge for up to 4 days; assemble before eating.
Grain swap: Farro, couscous, or bulgur can replace quinoa.
Extra veggie boost: Add roasted zucchini, eggplant, or bell peppers.
❓ frequently asked questions FAQ
Q: Can I make this completely oil-free?
A: Yes — roast carrots and chickpeas with a splash of broth or lemon juice, and swap olive oil in the dressing with extra tahini.
Q: What protein can I add if I want it non-vegan?
A: Grilled chicken, shrimp, or salmon pairs beautifully with the harissa dressing.
Q: Is this dish spicy?
A: Harissa is mildly spicy but earthy; you can tone it down with extra tahini or yogurt in the dressing.
Nutrition information
Calories: ~460
Protein: 16g
Fat: 18g
Carbs: 60g
Fiber: 14g
Sugars: 7g