Chickpea Power Bowl

The Chickpea Power Bowl is a vibrant, protein-packed Main Dish featuring spiced chickpeas, wholesome grains, roasted vegetables, and a creamy tahini sauce. This easy-to-make Fusion/Mediterranean recipe is naturally Vegan, Dairy-Free, and Nut-Free, making it a nourishing choice for a lunch or dinner that satisfies both the palate and nutritional needs in just 45 minutes.

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This bowl balances the warmth of roasted sweet potatoes and red onions with the fresh crunch of cherry tomatoes and creamy avocado. The spiced chickpeas provide a satisfying, slightly crispy texture that complements the fluffy grain base, creating a harmonious and filling meal.

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

Step 1

Preheat oven to 425°F (220°C).

Step 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.

Step 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.

Step 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.

Step 5

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

Step 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.

Step 7

Serve immediately.

Zusatztipps für die Zubereitung

To ensure the roasted vegetables and chickpeas achieve the best texture, avoid overcrowding the baking sheets. Spreading them in a single layer allows them to roast and brown evenly rather than steaming. Always fluff your grains with a fork after cooking to keep them light and airy.

Varianten und Anpassungen

For variation, you can substitute the grains with farro or cauliflower rice. To boost the nutrient profile, add a handful of fresh leafy greens like spinach or arugula. If you prefer more heat, simply add a pinch of cayenne pepper to the chickpea spice mixture before roasting.

Serviervorschläge

This nourishing bowl pairs beautifully with a crisp Sauvignon Blanc or a glass of cold sparkling water. It is best served immediately while the roasted vegetables and chickpeas are still warm, providing a delightful contrast to the fresh avocado and tomatoes.

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With its balance of complex carbohydrates, healthy fats, and plant-based protein, this Chickpea Power Bowl is a versatile staple for any healthy meal rotation. Enjoy the wholesome flavors and vibrant colors of this simple yet satisfying dish.

Recipe FAQ

→ Can I make this ahead of time?

Yes, prepare all components in advance and store separately. Assemble bowls when ready to serve. The grains and chickpeas keep well for 4-5 days refrigerated.

→ What other grains work well?

Farro, barley, couscous, or cauliflower rice are excellent alternatives. Adjust cooking time accordingly for your chosen grain.

→ Is this bowl gluten-free?

Naturally gluten-free when using quinoa or certified gluten-free grains. Always check labels to ensure your ingredients meet your dietary needs.

→ How can I add more protein?

Add grilled chicken, baked tofu, or a fried egg. You can also increase chickpeas or add hemp seeds to the toppings.

→ Can I roast the vegetables and chickpeas together?

They have different cooking times, so separate baking sheets work best. Chickpeas need 15-20 minutes while vegetables require 20-25 minutes.