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Mediterranean Chickpea Bowls with Tahini Sauce

Mediterranean Chickpea Bowls are healthy grain bowls made with spiced chickpeas, fresh vegetables, brown rice, and creamy tahini dressing.
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Prep Time 15 minutes
Course Lunch, Dinner
Cuisine Mediterranean

Ingredients
  

Tahini Dressing

  • 1/4 cup tahini
  • 1/4 cup warm water
  • Juice of 1/2–1 lemon 1–2 tablespoons
  • 1 teaspoon honey agave, or maple syrup
  • 1 clove garlic finely minced
  • 1/4 cup finely minced parsley
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Chickpeas

  • 1 16 oz can chickpeas, drained and rinsed
  • 1/2 tablespoon paprika
  • 1/2 tablespoon ground cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil divided
  • 1 clove garlic minced
  • 1 teaspoon finely minced fresh chili optional
  • 1/2 cup finely chopped fresh herbs parsley, mint, or cilantro

Bowls

  • 6 cups baby spinach
  • 2 cups cooked brown rice
  • 1 pint cherry or grape tomatoes halved
  • 1 English cucumber diced
  • 1/4 red onion finely diced
  • Fresh mint leaves for garnish

Instructions
 

Make the Tahini Dressing

  • In a small bowl, whisk together the tahini, warm water, lemon juice, honey, minced garlic, parsley, salt, and pepper until smooth.
  • Taste the dressing and adjust seasoning if needed. Add more lemon juice for brightness or additional water if the dressing is too thick. Set aside.

Warm the Chickpeas

  • Drain and rinse the chickpeas, then pat them dry with a clean towel.
  • Place the chickpeas in a mixing bowl and toss with paprika, cumin, coriander, salt, and pepper. Add half of the olive oil and mix well.
  • Heat a large skillet over medium-high heat. Add the remaining olive oil and then the chickpeas.
  • Cook for 3–5 minutes, stirring frequently, until the chickpeas are warmed through.
  • Turn off the heat and stir in the minced garlic and chili if using. Toss with the chopped fresh herbs just before serving.

Assemble the Bowls

  • Divide the baby spinach evenly among four bowls.
  • Top each bowl with about 1/2 cup cooked brown rice and a portion of the warm chickpeas.
  • Add cherry tomatoes, diced cucumber, and red onion.
  • Drizzle generously with tahini dressing and garnish with fresh mint leaves.
  • Serve immediately.

Notes

This recipe is perfect for meal prep. Store the components separately and assemble bowls just before serving to keep vegetables fresh.