Roasted Zucchini and Chickpea Bowl with Mint Yogurt Dressing
This Mediterranean-inspired bowl is a delicious combination of caramelized roasted zucchini, crispy spiced chickpeas, and fluffy grains, all brought together with a cool, creamy mint yogurt dressing. It’s hearty enough to be a main course and light enough for a warm day. Perfect for meal prep or a quick wholesome dinner!
⏱️ Time:
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4
Ingredients:
For the Roasted Zucchini & Chickpeas:
2 medium zucchinis, sliced into half-moons
1 can (15 oz / 400 g) chickpeas, drained, rinsed, and patted dry
2 tbsp olive oil
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/4 tsp garlic powder
Salt and black pepper, to taste
For the Mint Yogurt Dressing:
1 cup plain Greek yogurt
1/4 cup packed fresh mint leaves, finely chopped
1 tbsp lemon juice
1 tsp lemon zest
1 garlic clove, finely grated or minced
1 tbsp olive oil
Salt and black pepper, to taste
Optional: a splash of cold water to thin the dressing
For the Bowl Base & Extras:
1 cup cooked quinoa, farro, couscous, or brown rice
1/4 cup chopped cucumber
1/4 cup chopped cherry tomatoes
Fresh herbs (parsley or dill), for garnish
Crumbled feta (optional), for topping
Instructions:
1. Roast the Zucchini and Chickpeas:
Preheat oven to 425°F (220°C).
On a large baking sheet, toss zucchini and chickpeas with olive oil, cumin, paprika, garlic powder, salt, and pepper.
Spread evenly and roast for 20–25 minutes, stirring once halfway, until chickpeas are crisp and zucchini is golden and tender.
2. Prepare the Mint Yogurt Dressing:
In a bowl, mix together the Greek yogurt, chopped mint, lemon juice, zest, garlic, olive oil, salt, and pepper.
Add a splash of cold water to thin, if needed, to reach drizzling consistency. Chill until ready to use.
3. Assemble the Bowls:
Divide cooked grains among four bowls.
Top with roasted zucchini and chickpeas, chopped cucumber and tomatoes.
Drizzle generously with mint yogurt dressing.
Sprinkle with fresh herbs and crumbled feta if using.
Notes & Tips:
Zucchini Tip: Roast at high heat and avoid overcrowding the pan to get caramelized edges.
Chickpeas Tip: Dry the chickpeas thoroughly for maximum crispiness.
Dressing Variation: Add a small handful of parsley or basil for an herby twist.
Make It Vegan: Use dairy-free yogurt and skip feta.
Protein Boost: Add grilled chicken, tofu, or a soft-boiled egg if desired.
❓ Frequently Asked Questions (FAQ):
Q: Can I make this dish ahead of time?
A: Yes! Store components separately and assemble before eating. The dressing keeps well in the fridge for up to 4 days.
Q: Can I use canned chickpeas without roasting?
A: You can, but roasting gives a great texture and flavor. Alternatively, pan-fry them for a quicker crisp.
Q: What grains work best?
A: Quinoa, farro, couscous, or bulgur all work beautifully. Choose your favorite or what you have on hand.
Q: Is this recipe gluten-free?
A: Yes, if you use gluten-free grains like quinoa or brown rice.
️ Nutritional Information
Calories: 390 kcal
Protein: 15 g
Fat: 17 g
Carbohydrates: 45 g
Fiber: 9 g
Sugar: 7 g
Sodium: 360 mg
Calcium: 160 mg