Mediterranean Chickpea & Grilled Vegetable Bowl with Lemon-Tahini Dressing
This hearty yet fresh bowl is a Mediterranean delight — featuring spiced chickpeas, grilled zucchini and bell peppers, juicy cherry tomatoes, cucumber, fluffy quinoa, and a dreamy lemon-tahini dressing. Finished with fresh herbs and optional crumbled feta, it’s nourishing, vibrant, and deeply satisfying — perfect for lunch or dinner and totally vegetarian .
⏱ Time
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
For the Bowl:
1 cup dry quinoa (or 2.5 cups cooked)
1 can (400g) chickpeas, drained and rinsed
1 medium zucchini, sliced
1 red bell pepper, cut into strips
1 cup cherry tomatoes, halved
1/2 cucumber, sliced
2 tbsp olive oil
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp salt, plus more to taste
1/4 tsp black pepper
Lemon-Tahini Dressing:
3 tbsp tahini
2 tbsp fresh lemon juice
1 tbsp olive oil
1 small clove garlic, grated or minced
1–2 tbsp water, to thin
Salt, to taste
Optional Additions:
1/4 cup crumbled feta cheese
2 tbsp chopped fresh parsley or mint
Kalamatas olives
A few toasted pine nuts or slivered almonds
Instructions
1. Cook the Quinoa:
Rinse quinoa well under cold water.
In a pot, combine 1 cup quinoa with 2 cups water and a pinch of salt.
Bring to a boil, reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
Remove from heat, fluff with a fork, and set aside.
2. Roast or Grill Vegetables:
Preheat oven to 220°C (425°F) or heat a grill pan.
Toss zucchini and bell peppers in 1 tbsp olive oil, salt, and pepper.
Roast or grill for 15–20 minutes, turning once, until tender and charred in spots.
3. Spiced Chickpeas:
In a skillet over medium heat, warm tbsp olive oil.
Add chickpeas, cumin, paprika, salt, and pepper.
Cook for 5–7 minutes, stirring occasionally, until lightly crisped.
4. Make the Dressing:
Whisk tahini, lemon juice, olive oil, garlic, and salt in a bowl.
Add water, 1 tbsp at a time, until smooth and pourable.
5. Assemble Bowls:
In each bowl, add a base of quinoa.
Top with grilled veggies, chickpeas, cherry tomatoes, cucumber.
Drizzle generously with lemon-tahini dressing.
Finish with optional feta, olives, and herbs.
Tips
Make it vegan: Omit feta or use plant-based feta.
Add protein: Top with grilled chicken, salmon, or hard-boiled eggs.
Meal prep-friendly: Keeps well in the fridge for 3 days; store dressing separately.
❓ Frequently asked questions FAQ
Q: Can I use rice instead of quinoa?
A: Yes! Brown rice, couscous, or farro also work beautifully.
Q: Is tahini spicy?
A: Not at all — it’s creamy, nutty, and sesame-based.
Q: Can I roast the chickpeas?
A: Yes, roast at 200°C (400°F) for 25–30 minutes until crunchy for extra texture.
Nutrition information
Calories: 470
Protein: 17g
Fat: 21g
Carbs: 48g
Fiber: 10g
Sugar: 4g
Sodium: Moderate