Whip up a quick and nutritious lunch or dinner with this Mediterranean Chickpea Bowls and Tahini Sauce. Combining the protein-packed power of chickpeas with fresh veggies and a creamy tahini dressing, it's a meal that's sure to leave you feeling satisfied without weighing you down.
Most of the ingredients for this recipe are likely to be found in your regular grocery store. However, tahini, a paste made from sesame seeds and a staple ingredient in Mediterranean cuisine, might not be as common in your pantry. You can usually find it in the international foods aisle.
Ingredients for Mediterranean Chickpea Bowls with Tahini Sauce
Tahini: A paste made from sesame seeds, it's rich and nutty in flavour. It's a crucial part of the tahini dressing.
Chickpeas: High in protein and fiber, these are the star of the dish. They can be found canned or dried.
Paprika: Adds a sweet, smoky flavor to the chickpeas.
Cumin: This spice gives the chickpeas a warm, earthy note.
Brown rice: A healthy whole grain that serves as the base of the bowl.
Spinach: Packed with nutrients, it adds a fresh crunch to the bowl.
Cherry tomatoes: Sweet and juicy, these brighten up the bowl.
Cucumber: It gives a refreshing crunch to the dish.
Red onion: Thinly sliced, it adds a slight bite to the bowl.
One reader, Borg Bueno says:
This Mediterranean chickpea bowl with tahini sauce recipe is a game-changer! The flavors are incredible and the tahini dressing is so creamy and delicious. It's a healthy and satisfying meal that's perfect for lunch or dinner. I highly recommend trying it out!
Techniques Required
How to make tahini dressing: Whisk together tahini, warm water, lemon juice, honey, minced garlic, parsley, salt, and pepper. Adjust the taste with additional lemon juice, honey, or water as needed. Refrigerate if making ahead.
How to warm chickpeas: Rinse and dry chickpeas, then toss with paprika, cumin, coriander, salt, pepper, and olive oil. Warm in a skillet over medium-high heat, stirring constantly until heated through. Add garlic and chili, if using, and toss with fresh herbs before serving.
How to assemble the bowls: Divide spinach between bowls, top with brown rice, warm chickpeas, tomatoes, cucumber, and red onion. Drizzle with tahini dressing and garnish with fresh mint leaves.
How To Make Mediterranean Chickpea Bowls with Tahini Sauce
Loaded with all the fresh and nutritious stuff, these chickpea bowls have rice, tomatoes, cucumbers, herbs and spices served with some creamy tahini.
Serves:
Ingredients
For Tahini Dressing:
- ¼cuptahini,at room temperature
- ¼cupwarm water
- 1juice from lemon,(1 to 2 tbsp)
- 1tsphoney,or agave, or maple syrup
- 1clovegarlic,finely minced
- ¼cupparsley,finely minced
- ¼tspsalt
- ¼tsppepper
For Chickpeas:
- 1canchickpeas,(or 2 cups homemade chickpeas)
- ½tbspaprika,(either sweet or hot)
- ½tbsground cumin
- 1tspground coriander
- ¼tspsalt
- ¼tsppepper
- 1tbspolive oil,divided
- 1clovegarlic,minced
- 1tspfresh chili,finely minced, optional
- ½cupfresh herbs,finely chopped, (combination of parsley, mint, and cilantro)
For Bowls:
- 6cupsbaby spinach
- 2cupsbrown rice,cooked
- 1pintcherry tomatoes,or grape tomatoes, halved
- 1english cucumber,diced
- ¼red onion,(about 2 tbsp), finely diced
- fresh mint leaves
Instructions
-
In a small bowl, whisk tahini with 2 tablespoons of the warm water, 1 tablespoon of the lemon juice, honey, minced garlic, parsley, salt, and pepper.
-
Give the dressing a taste. Add salt if needed. If it needs more acid or tastes slightly bitter, add more lemon juice one teaspoon at a time. If the dressing is too thick, add more water a tablespoon at a time.
-
Drain chickpeas and rinse well in a colander. Rub the chickpeas gently with a clean, lint-free towel to dry, or let them air dry for about 10 minutes. When dry, toss the chickpeas in a mixing bowl with paprika, cumin, coriander, salt, pepper. Add half a tablespoon of the olive oil and mix until well-coated.
-
Warm a large skillet over medium-high heat until hot enough that a drop of water sizzles on contact. Add the remaining olive oil and tilt the pan to evenly coat.
-
Immediately add the chickpeas. Stir constantly for 3 to 5 minutes until they are warmed through. Turn off heat, then add garlic and chili (if using), and mix well.
-
Toss with fresh herbs just before serving.
-
Divide the spinach evenly between four bowls. Top each bowl with ½ cup of brown rice, ½ cup warm chickpeas, a quarter of the tomatoes, a quarter of the cucumber, and a quarter of the red onion.
-
Drizzle with tahini dressing, and top with fresh mint leaves.
Nutrition
- Calories: 667.86kcal
- Fat: 17.76g
- Saturated Fat: 2.46g
- Monounsaturated Fat: 7.20g
- Polyunsaturated Fat: 6.09g
- Carbohydrates: 112.22g
- Fiber: 14.81g
- Sugar: 10.34g
- Protein: 19.90g
- Sodium: 601.00mg
- Calcium: 217.09mg
- Potassium: 998.09mg
- Iron: 6.69mg
- Vitamin A: 181.65µg
- Vitamin C: 42.52mg
Technique Tip for Perfecting Tahini Sauce
When preparing the chickpeas, it's important to ensure they are thoroughly dry before adding the spices and oil. This allows the spices to adhere better to the chickpeas, resulting in a more flavorful dish. Additionally, warming the chickpeas in a hot skillet helps to release the flavors of the spices, enhancing the overall taste of the dish. If you're using canned chickpeas, be sure to rinse them well to remove any excess sodium.
Time-Saving Tips for Mediterranean Chickpea Bowls
Prep ahead: Chop vegetables and make the tahini dressing in advance to streamline the cooking process.
Use canned chickpeas: Opt for canned chickpeas instead of cooking them from scratch to save time and effort.
One-pot cooking: Consider cooking the chickpeas and rice together in one pot to minimize cleanup and save time.
Batch cooking: Make a larger quantity of the recipe and store leftovers for quick and convenient meals throughout the week.
Efficient multitasking: While the chickpeas are warming, prepare the remaining ingredients to maximize efficiency in the kitchen.
Substitute Ingredients For Mediterranean Chickpea Bowls with Tahini Sauce Recipe
tahini - Substitute with almond butter: Almond butter has a similar creamy texture and nutty flavor, making it a great alternative to tahini.
chickpeas - Substitute with cannellini beans: Cannellini beans have a mild flavor and creamy texture, making them a suitable replacement for chickpeas in this recipe.
paprika - Substitute with smoked paprika: Smoked paprika adds a rich, smoky flavor that can enhance the depth of the dish, similar to regular paprika.
ground cumin - Substitute with ground coriander: Ground coriander has a citrusy and slightly nutty flavor that can complement the dish in a similar way to cumin.
brown rice - Substitute with quinoa: Quinoa is a nutritious and protein-rich alternative to brown rice, adding a different texture and flavor to the dish.
cherry tomatoes - Substitute with grape tomatoes: Both varieties of tomatoes are small and sweet, making grape tomatoes a suitable substitute for cherry tomatoes.
english cucumber - Substitute with regular cucumber: Regular cucumbers can be used as a substitute for English cucumbers, providing a similar refreshing crunch to the dish.
red onion - Substitute with shallots: Shallots have a mild, sweet flavor and can be used as a substitute for red onions in this recipe.
fresh mint leaves - Substitute with fresh basil leaves: Fresh basil leaves can provide a similar aromatic and herbaceous flavor to the dish as mint leaves.
Essential Tools for Making Tahini Sauce
Food processor: A food processor is a versatile kitchen appliance used for chopping, slicing, shredding, and pureeing ingredients. It's great for making sauces, dips, and grinding nuts or seeds.
Mixing bowl: A mixing bowl is an essential kitchen tool for combining ingredients, marinating, or mixing batters and doughs. It comes in various sizes and materials, such as stainless steel, glass, or ceramic.
How To Store / Freeze Mediterranean Chickpea Bowls
- The tahini dressing can be stored in an airtight container in the refrigerator for up to 1 week. If it thickens up too much, whisk in a little warm water or olive oil to loosen it before using.
- Cooked chickpeas can be stored in an airtight container in the refrigerator for up to 4 days. Reheat them gently in a skillet or microwave before serving.
- Cooked brown rice can be stored in an airtight container in the refrigerator for up to 4 days. Reheat it in the microwave with a sprinkle of water to prevent it from drying out.
- Assembled bowls are best enjoyed fresh, but you can store the components separately in the refrigerator for up to 3 days. Assemble the bowls just before serving for the best texture and flavor.
- To freeze the chickpeas, let them cool completely, then transfer to a freezer-safe container or resealable bag. Freeze for up to 3 months. Thaw in the refrigerator overnight before reheating and serving.
- The tahini dressing does not freeze well, as it may separate and become grainy when thawed. It's best to make it fresh or store it in the refrigerator.
- Cooked brown rice can be frozen for up to 3 months. Let it cool completely, then transfer to a freezer-safe container or resealable bag. Freeze in portion sizes for easy reheating. Thaw in the refrigerator overnight or reheat directly from frozen in the microwave with a sprinkle of water.
How To Reheat Leftovers
To reheat leftover mediterranean chickpea bowls, start by separating the components into individual containers. This will allow you to reheat each element to its optimal temperature and texture without compromising the quality of the others.
For the chickpeas, place them in a microwave-safe bowl and cover with a damp paper towel. Heat in 30-second intervals, stirring between each interval, until they are heated through. Alternatively, you can reheat them in a skillet over medium heat, stirring occasionally, until warmed.
If you have leftover brown rice, place it in a microwave-safe bowl with a splash of water. Cover the bowl with a damp paper towel and microwave in 30-second intervals, stirring between each interval, until the rice is heated through and steaming.
For the spinach, it's best to use fresh leaves for optimal texture. If you have leftover spinach that you'd like to use, you can quickly sauté it in a pan with a little olive oil over medium heat until it's just wilted.
The tomatoes, cucumber, and red onion can be served cold or at room temperature. If you prefer them slightly warmed, you can microwave them briefly (about 15-20 seconds) or sauté them quickly in a pan.
Reheat the tahini sauce in a microwave-safe bowl in 15-second intervals, stirring between each interval, until it reaches your desired temperature. If the sauce has thickened in the refrigerator, you may need to whisk in a little warm water to loosen it up.
Once all the components are heated, reassemble your bowl by placing the spinach at the bottom, followed by the brown rice, warm chickpeas, tomatoes, cucumber, and red onion. Drizzle the warm tahini sauce over the top and garnish with fresh mint leaves.
Random Fact about Mediterranean Chickpea Bowls with Tahini Sauce
Tahini is a paste made from ground sesame seeds and is a staple in Mediterranean and Middle Eastern cuisines. It is a good source of healthy fats and adds a rich, nutty flavor to dishes.
Is This Recipe Budget-Friendly for Home Cooking?
The Mediterranean Chickpea Bowls with Tahini Sauce recipe is quite cost-effective for a household. The main ingredients, such as chickpeas, brown rice, and spinach, are affordable and nutritious. The addition of cherry tomatoes, cucumber, and fresh herbs enhances the dish without significantly increasing the cost. The tahini dressing, made with tahini, lemon, and honey, adds a delightful flavor. Overall Verdict: 9/10. Approximate cost for a household of 4 people: $15-20 USD.
Are Mediterranean Chickpea Bowls Healthy?
This Mediterranean chickpea bowl recipe is a nutritious and well-balanced meal. It contains:
- Chickpeas, a great source of plant-based protein, fiber, and complex carbohydrates
- Brown rice, providing whole grains and additional fiber
- Spinach, tomatoes, cucumber, and herbs, offering a variety of vitamins, minerals, and antioxidants
- Tahini dressing, made with sesame paste, which is rich in healthy fats and adds a flavorful twist
The combination of ingredients creates a satisfying and healthy dish that can be enjoyed as a main course.
To make this recipe even healthier, consider the following suggestions:
- Increase the portion of vegetables by adding roasted bell peppers, zucchini, or eggplant to the bowl for extra nutrients and fiber
- Swap brown rice with quinoa or cauliflower rice for a lower-carb option or to add variety
- Include a source of omega-3 fatty acids, such as grilled salmon or a sprinkle of chia seeds, to enhance the anti-inflammatory benefits
- Reduce the amount of oil used in the chickpea preparation by roasting them in the oven instead of sautéing
- Experiment with different herbs and spices to keep the flavors exciting and diverse, such as za'atar, sumac, or smoked paprika
Editor's Opinion on This Delightful Mediterranean Recipe
The Mediterranean chickpea bowls with tahini sauce recipe is a delightful blend of flavors and textures. The tahini dressing offers a creamy, nutty element with a hint of citrus, while the warm chickpeas seasoned with paprika, cumin, and coriander provide a satisfying and aromatic component. The combination of baby spinach, brown rice, cherry tomatoes, cucumber, and red onion creates a refreshing and wholesome base, complemented by the vibrant flavors of the tahini dressing. The addition of fresh mint leaves adds a final touch of brightness. This dish is a perfect balance of Mediterranean-inspired ingredients, making it a nourishing and flavorful meal option.
Enhance Your Mediterranean Chickpea Bowls with Tahini Sauce Recipe with These Unique Side Dishes:
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Why trust this Mediterranean Chickpea Bowls with Tahini Sauce Recipe:
This recipe offers a delightful combination of flavors and textures, making it a wholesome and satisfying meal. The tahini dressing adds a creamy and nutty element, while the warm, spiced chickpeas provide a hearty and flavorful component. The inclusion of fresh herbs and mint leaves enhances the dish with a burst of freshness. Additionally, the use of brown rice and baby spinach ensures a nutritious and balanced meal. With its vibrant Mediterranean-inspired ingredients, this recipe promises a delightful culinary experience that's both delicious and nourishing.
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