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mediterranean chickpea bowl

mediterranean chickpea bowl

👨‍🍳 Chefy Tip: Roast the chickpeas on a single layer — overcrowding steams them instead of crisping. Whisk the tahini with lemon and salt first, then add water a tablespoon at a time until it flows off the spoon in a ribbon.

Serves
2
Prep
10 min
Cook
20 min
Difficulty
Easy
Cost
Budget-Friendly
Calories
450
Carbs
52g
Protein
16g
Fat
18g

Flavor Profile

🌱 Earthy and hearty from the chickpeas
🍅 Fresh and juicy from the tomatoes and cucumbers
🧄 Aromatic with a hint of garlic
🧴 Creamy and tangy from the tahini dressing
🍋 Zesty and bright from the lemon

Ingredients

🌱 1 can chickpeas, drained and rinsed
🍋 Juice of 1 lemon
🧴 2 tbsp olive oil
🧄 1 clove garlic, minced
🥒 1 cucumber, diced
🍅 1 cup cherry tomatoes, halved
🧅 1/2 red onion, thinly sliced
🫒 1/4 cup Kalamata olives, pitted and sliced
🧴 3 tbsp tahini
🍁 1 tbsp maple syrup
🧂 Salt and pepper to taste

Instructions

01

Toss chickpeas with olive oil, garlic, lemon juice, salt, and pepper. Roast at 400°F (200°C) for 18-20 minutes until golden and crispy.

02

Whisk together tahini, maple syrup, lemon juice, salt, and a splash of water until smooth.

03

Combine cucumber, tomatoes, red onion, and olives in a bowl. Top with roasted chickpeas and drizzle with tahini dressing. Serve immediately.

🧬 Food Science

Chickpeas have been a staple in Mediterranean diets for thousands of years. Tahini, made from ground sesame seeds, is rich in healthy fats and can support heart health.

Pair It

🥂 A chilled glass of iced mint tea or sparkling water with lemon.
🍽️ Pair with roasted vegetables or a simple cucumber and tomato salad.