Mediterranean Vegan Chickpea Bowl
A vibrant and filling bowl packed with roasted chickpeas, fresh vegetables, greens, grains, and a creamy tahini-lemon dressing. This vegan Mediterranean bowl is high in protein and fiber, perfect for lunch, dinner, or meal prep.
Prep time: 15 minutes
Cook time: 20–25 minutes
Total time: ~40 minutes
Ingredients
Roasted Chickpeas
1½ cups cooked chickpeas (or canned, rinsed and drained)
1 tbsp olive oil
½ tsp smoked paprika
½ tsp garlic powder
¼ tsp cumin
Salt & pepper to taste
Bowl Base
½ cup cooked quinoa, bulgur, or brown rice
1 cup mixed greens (spinach, arugula, or lettuce)
Veggies
½ cup cherry tomatoes, halved
½ cucumber, diced
½ red bell pepper, diced
¼ red onion, thinly sliced
½ cup roasted zucchini or eggplant
Tahini-Lemon Dressing
2 tbsp tahini
Juice of ½ lemon
1 tsp olive oil
1–2 tbsp water (to thin)
½ tsp maple syrup or honey
Salt & pepper to taste
Optional Toppings
Fresh parsley or cilantro
Sesame seeds or sunflower seeds
Olives
Instructions
Step 1: Roast Chickpeas
Preheat oven to 200°C (400°F).
Toss chickpeas with olive oil, smoked paprika, garlic powder, cumin, salt, and pepper.
Roast 20–25 minutes, shaking the pan halfway, until crispy.
Step 2: Prepare Dressing
Whisk tahini, lemon juice, olive oil, water, maple syrup (if using), salt, and pepper until smooth.
Step 3: Assemble Bowl
Place quinoa or rice at the base.
Add mixed greens, roasted chickpeas, and fresh or roasted vegetables.
Drizzle with tahini-lemon dressing.
Garnish with parsley, seeds, and olives.
Tips
For extra protein, add edamame or tempeh.
Roast vegetables alongside chickpeas for maximum flavor.
Keep dressing separate if meal prepping—add just before eating.
Sprinkle paprika or chili flakes on top for mild heat.
Frequently Asked Questions
Q: Can I make it gluten-free?
Yes—use quinoa or rice instead of bulgur.
Q: Can this be a meal prep option?
Absolutely—store chickpeas and veggies separately for up to 3 days.
Q: Is this weight-loss friendly?
Yes—high in protein, fiber, and healthy fats, very filling.
Nutritional Information
Calories: ~420 kcal
Protein: 16 g
Carbohydrates: 50 g
Fat: 16 g
Fiber: 12 g