Chickpea Power Bowl

The Chickpea Power Bowl is a vibrant, protein-packed meal featuring spiced chickpeas, wholesome grains, and golden roasted vegetables. Providing 450 calories and 14g of protein per serving, this easy-to-make dish is a nourishing choice for a vegan, dairy-free, and nut-free lunch or dinner.

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This fusion bowl combines Mediterranean-inspired flavors with healthy fats from fresh avocado and a creamy lemon tahini sauce. It's the perfect balance of textures, from the slight crunch of roasted chickpeas to the softness of perfectly cooked quinoa.

Ingredients

• Grains: 1 cup quinoa or brown rice (uncooked), 2 cups water or vegetable broth
• Chickpeas: 1 can (15 oz / 400 g) chickpeas (drained and rinsed), 1 tbsp olive oil, 1 tsp smoked paprika, 1/2 tsp ground cumin, 1/2 tsp garlic powder, 1/4 tsp salt
• Roasted Vegetables: 1 medium sweet potato (peeled and diced), 1 red bell pepper (chopped), 1 small zucchini (sliced), 1 red onion (sliced), 2 tbsp olive oil, 1/2 tsp salt, 1/4 tsp black pepper
• Tahini Sauce: 1/3 cup tahini, juice of 1 lemon, 1 clove garlic (minced), 2–4 tbsp water (to thin), 1/4 tsp salt
• Toppings: 1/2 cup cherry tomatoes (halved), 1 avocado (sliced), 2 tbsp chopped fresh parsley or cilantro, 2 tbsp toasted pumpkin seeds or sunflower seeds (optional)

Instructions

1. Preheat Oven

Preheat oven to 425°F (220°C).

2. Cook the grains

Rinse quinoa or rice. Combine with water or broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer until cooked (quinoa: 15 min; rice: 30-40 min). Fluff with a fork.

3. Roast the vegetables

Toss sweet potato, bell pepper, zucchini, and red onion with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, stirring halfway, until tender and slightly browned.

4. Prepare the chickpeas

Toss chickpeas with olive oil, smoked paprika, cumin, garlic powder, and salt. Spread on a second baking sheet and roast for 15–20 minutes until slightly crispy.

5. Make the tahini sauce

Whisk tahini, lemon juice, minced garlic, salt, and water (add gradually to reach desired consistency) in a small bowl.

6. Assemble the bowls

Divide cooked grains among four bowls. Top with roasted vegetables, chickpeas, cherry tomatoes, avocado, herbs, and seeds. Drizzle generously with tahini sauce.

7. Serve

Serve immediately.

Zusatztipps für die Zubereitung

For this recipe, you will need baking sheets, a saucepan with a lid, mixing bowls, a whisk, and a chef's knife. Allergen Information: Contains sesame (tahini). This dish is naturally gluten-free if using quinoa or certified gluten-free grains. Always check labels to ensure dietary suitability.

Varianten und Anpassungen

You can substitute the quinoa with farro or cauliflower rice for a different texture. To boost nutrients, add leafy greens like spinach or arugula, and if you enjoy spice, add a pinch of cayenne pepper to the chickpeas before roasting.

Serviervorschläge

Serve immediately while the vegetables and chickpeas are warm. This bowl pairs exceptionally well with a crisp Sauvignon Blanc or a refreshing glass of cold sparkling water.

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With healthy fats from avocado and complex carbohydrates from wholesome grains, this Chickpea Power Bowl keeps you fueled and satisfied throughout the day. Garnish with fresh herbs and crunchy seeds for the ultimate finishing touch.

Recipe FAQs

→ Can I make this ahead for meal prep?

Absolutely. The grains, roasted vegetables, and spiced chickpeas all store well in the refrigerator for 4-5 days. Keep the tahini sauce separately and add fresh toppings like avocado just before serving.

→ What grains work best in this bowl?

Quinoa and brown rice are excellent choices that provide nutty flavor and satisfying texture. Farro adds a chewy element, while cauliflower rice offers a lighter, low-carb alternative.

→ How do I get the chickpeas crispy?

Ensure chickpeas are thoroughly dried before tossing with spices. Roast at 425°F and spread them in a single layer without overcrowding the pan. Shake the pan halfway through for even browning.

→ Can I use different vegetables?

Certainly. Butternut squash, Brussels sprouts, cauliflower, or eggplant all roast beautifully. Use whatever seasonal vegetables you have on hand, adjusting roasting times as needed.

→ Is the tahini sauce adjustable?

The sauce is highly versatile. Add more water for a thinner drizzle, or include maple syrup for sweetness. A pinch of cayenne adds warmth, while extra lemon brightens the flavor profile.

→ How can I add more protein?

Consider adding hemp seeds to the tahini sauce, topping with roasted tofu, or serving alongside grilled chicken or fish if not following a strictly plant-based diet.