Grilled Eggplant & Herbed Chickpea Bowl with Lemon Tahini Sauce
This refreshing Mediterranean bowl stars smoky grilled eggplant slices, protein-rich herbed chickpeas, juicy tomatoes, and crisp cucumbers — all layered over fluffy bulgur and drizzled with a zesty lemon tahini sauce. It’s plant-based, vibrant, and perfect for summer lunches or light dinners.
⏱️ Time:
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Ingredients:
For the Bowl:
1 medium eggplant, sliced into 1 cm (½ inch) thick rounds
1 tbsp olive oil (for brushing)
1/2 tsp salt
1/2 tsp ground cumin
For the Herbed Chickpeas:
1 can (400g) chickpeas, drained and rinsed
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp chopped fresh parsley
1 tbsp chopped fresh mint
Salt and pepper, to taste
Vegetables & Base:
1 cup cooked bulgur wheat (or quinoa/couscous)
1/2 cup cherry tomatoes, halved
1/2 cup diced cucumber
1/4 small red onion, finely sliced
Lemon Tahini Sauce:
2 tbsp tahini
1 tbsp olive oil
1.5 tbsp lemon juice
1 tbsp water (or more to thin)
1 small garlic clove, minced
Salt, to taste
To Finish:
Crumbled feta cheese (optional)
Fresh parsley leaves
Lemon wedges
Instructions:
Step 1: Grill the Eggplant
1. Brush eggplant slices with olive oil and sprinkle with salt and cumin.
2. Grill on a grill pan or outdoor grill for 4–5 minutes per side until tender and charred. Set aside.
Step 2: Make the Herbed Chickpeas
1. In a bowl, combine chickpeas, olive oil, lemon juice, parsley, mint, salt, and pepper.
2. Toss and let sit for 5–10 minutes for the flavors to meld.
Step 3: Prepare the Sauce
1. In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, and a pinch of salt.
2. Add water little by little until smooth and drizzle-able.
Step 4: Assemble the Bowl
1. In each bowl, place a scoop of bulgur.
2. Add grilled eggplant, herbed chickpeas, cherry tomatoes, cucumber, and red onion.
3. Drizzle with lemon tahini sauce and top with parsley and feta (if using).
4. Serve with a wedge of lemon.
Notes:
- You can roast the eggplant in the oven (200°C/400°F for ~20 mins) if grilling isn’t an option.
- Bulgur is traditional, but feel free to sub with brown rice or couscous.
- For added crunch, sprinkle toasted pine nuts or pumpkin seeds on top.
Tips:
Make ahead: The components can be prepped in advance and stored separately for up to 3 days.
Eggplant tip: Salt the slices for 10 minutes before grilling to draw out bitterness (optional but recommended).
Tahini tip: If tahini seizes, add a little warm water and whisk until creamy.
❓ Frequently asked questions FAQ:
Q: Can I add protein like chicken or shrimp?
A: Yes! Grilled lemon-oregano chicken or garlicky shrimp are perfect with this bowl.
Q: What if I don’t have tahini?
A: Substitute with plain Greek yogurt mixed with garlic and lemon for a creamy alternative.
Q: Is this bowl vegan?
A: Yes — as long as you skip the optional feta topping!
️ Nutritional Information
Calories: 480
Protein: 16g
Fat: 21g
Carbohydrates: 56g
Fiber: 13g
Sugar: 7g
Sodium: 430mg