Zaatar Maple Roasted Carrots & Chickpeas Rice Salad Bowl
This vibrant Mediterranean-inspired bowl features sweet roasted carrots, crispy chickpeas, and fragrant za’atar-spiced rice drizzled with a light maple dressing. It’s wholesome, colorful, and packed with textures—soft roasted veggies, nutty rice, and a subtle crunch from chickpeas. Perfect for a satisfying lunch, dinner, or meal prep.
Time
Prep time: 15 minutes
Cook time: 30–35 minutes
Total time: ~45–50 minutes
Ingredients
For the roasted carrots & chickpeas
3 medium carrots, peeled and cut into sticks
1 can (400 g) chickpeas, drained and rinsed
2 tbsp olive oil
1½ tsp za’atar
1 tbsp maple syrup
Salt and black pepper, to taste
For the rice
1 cup basmati or jasmine rice
2 cups water or vegetable stock
1 tsp olive oil
Salt, to taste
For the dressing
2 tbsp olive oil
1 tbsp lemon juice
1 tsp maple syrup
Salt and black pepper, to taste
For garnish
Fresh parsley or cilantro, chopped
Optional: toasted pumpkin seeds or almonds
Optional: crumbled feta
Instructions
1. Preheat oven
Preheat oven to 200°C (400°F). Line a baking tray with parchment paper.
2. Roast carrots & chickpeas
In a bowl, toss carrots and chickpeas with olive oil, za’atar, maple syrup, salt, and pepper. Spread in a single layer on the tray. Roast 25–30 minutes, flipping halfway, until carrots are tender and chickpeas slightly crisp.
3. Cook rice
Rinse rice until water runs clear. Combine rice with water or stock, olive oil, and salt in a pot. Bring to a boil, then reduce heat and simmer 15 minutes until water is absorbed. Fluff with a fork
4. Make dressing
Whisk together olive oil, lemon juice, maple syrup, salt, and pepper.
5. Assemble bowls
Divide rice among bowls. Top with roasted carrots and chickpeas. Drizzle dressing over the top.
6. Garnish
Sprinkle with chopped parsley, optional toasted seeds or nuts, and feta if desired. Serve warm or at room temperature.
Tips for Best Results
Roast veggies in a single layer to get caramelized edges
Use fresh za’atar for the most vibrant flavor
Maple syrup adds sweetness that balances the savory chickpeas
Can be made ahead and served chilled or reheated
Frequently Asked Questions (FAQs)
Can I make it vegan?
Yes. Skip feta or use plant-based feta.
Can I use other grains?
Yes—quinoa, farro, or couscous work beautifully.
Can I meal prep this?
Yes. Store rice, roasted veggies, and dressing separately for up to 3 days.
Can I spice it up?
Add a pinch of chili flakes or cayenne to the roasting mix.
Variations
Add roasted zucchini or bell peppers
Use honey instead of maple syrup
Add protein: grilled chicken, tofu, or chickpea patties
Mediterranean twist: add olives and sun-dried tomatoes
Nutritional Information
Calories: 380 kcal
Protein: 10 g
Fat: 10 g
Carbohydrates: 58 g
Fiber: 9 g