Include in Print View:

Middle Eastern Chickpea Bowls

Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Ratings 5 from 1 votes
Cooking Method: ,
Cuisine:
Courses: ,
Difficulty: Beginner
Servings: 4
Best Season: Suitable throughout the year
Dietary: Gluten-Free, Vegetarian
Description

Crispy spiced chickpeas and roasted vegetables are served over fluffy basmati rice and finished with feta, fresh herbs, and a creamy garlic sauce. These colorful Middle Eastern-inspired bowls are filling, flavorful, and easy enough for a weeknight dinner.

Ingredients
    Chickpeas & Vegetables
  • 2 cans chickpeas, drained, rinsed, and patted dry (15 oz each)
  • 1 red bell pepper, chopped
  • 1 zucchini, chopped
  • 1 small red onion, chopped
  • 2 Tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp dried oregano
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
    • Basmati Rice
  • 1 1/2 cups basmati rice
  • 2 1/4 cups water or vegetable broth
  • 1 Tbsp olive oil or butter
  • 1/2 tsp salt
    • Creamy Garlic Sauce
  • 1/2 cup plain Greek yogurt
  • 1 Tbsp lemon juice
  • 1 Tbsp olive oil
  • 1 small garlic clove, finely grated or minced
  • 1/4 tsp salt
  • Black pepper, to taste
Instructions
  1. 1
    Season the Chickpeas & Vegetables

    Add the chickpeas, bell pepper, zucchini, and red onion to the prepared baking sheet. Drizzle with olive oil and sprinkle with garlic powder, smoked paprika, cumin, oregano, salt, and black pepper. Toss until everything is evenly coated.

     

  2. 2
    Roast the Chickpeas & Vegetables

    Spread everything into an even layer. Roast for 20–25 minutes, stirring once halfway through, until the vegetables are tender and lightly caramelized and the chickpeas are slightly crisp.

     

  3. 3
    Cook the Basmati Rice

    Rinse the basmati rice under cool water until the water runs mostly clear. Add the rice, water or vegetable broth, olive oil, and salt to a saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed and the rice is tender. Remove from the heat and let stand, covered, for 5 minutes. Fluff with a fork.

     

  4. 4
    Make the Creamy Garlic Sauce

    Stir together the Greek yogurt, lemon juice, olive oil, garlic, salt, and black pepper until smooth. If you'd like a thinner sauce for drizzling, stir in a teaspoon or two of water.

     

  5. 5
    Assemble the Bowls

    Divide the basmati rice among four bowls. Top with the spiced chickpeas and roasted vegetables. Drizzle generously with the creamy garlic sauce and finish with fresh parsley, mint, and a squeeze of lemon. Add hummus, a sprinkle of chili flakes or smoked paprika for extra flavor, if desired.

     

     

Note

Add Chicken: For extra protein, add sliced grilled or roasted chicken to the finished bowls.

For crispier chickpeas, dry them thoroughly before seasoning and roasting.

These bowls are great for meal prep. Store the rice and roasted vegetables separately from the fresh vegetables and garlic sauce, then assemble when ready to eat.

You can also swap some of the vegetables depending on what you have. Broccoli, cauliflower, or yellow squash would work well.

Make It Gluten-Free

This recipe is naturally gluten-free when made with gluten-free vegetable broth and seasonings. Check individual ingredient labels when necessary.

Read it online: https://gatheredfromhome.com/recipe/mediterranean-chickpea-bowls/