Description
Discover my personal journey creating this protein-packed Roasted Chickpea and Mediterranean Veggie Bowl with quinoa and creamy tahini dressing. A simple, nutritious 35-minute meal with perfectly spiced vegetables and step-by-step instructions for meal prep success
Ingredients
For the Roasted Chickpeas and Vegetables:
- 1 can (15 oz/425g) chickpeas, drained, rinsed, and thoroughly dried
- 1 cup (about 120g) zucchini, sliced into half-moons (about 1 medium zucchini)
- 1 cup (about 150g) cherry tomatoes, halved
- 1 tablespoon extra virgin olive oil
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ¼ teaspoon ground coriander
- ¼ teaspoon garlic powder
- ½ teaspoon sea salt
- Freshly ground black pepper to taste
For the Quinoa:
- 1 cup (180g) uncooked quinoa, thoroughly rinsed
- 2 cups (480ml) vegetable broth or water
- ¼ teaspoon salt
For the Tahini Dressing:
- 3 tablespoons tahini
- 1 tablespoon freshly squeezed lemon juice
- 1 teaspoon pure maple syrup
- 1 small garlic clove, minced (about ½ teaspoon)
- 2-4 tablespoons water to thin
- ¼ teaspoon sea salt
- Pinch of cayenne pepper (optional)
For Garnish (Optional):
- ¼ cup fresh herbs (parsley, cilantro, or mint), roughly chopped
- 2 tablespoons toasted pine nuts or pumpkin seeds
- Lemon wedges for serving
- Sprinkle of za’atar or sumac
Instructions
I begin by thoroughly rinsing 1 cup of quinoa under cold water in a fine-mesh strainer. This removes the natural saponin coating that can lend a bitter taste to the finished dish.
Once rinsed, I transfer the quinoa to a medium saucepan and add 2 cups of vegetable broth and ¼ teaspoon of salt. I bring the mixture to a boil over medium-high heat, then reduce to a simmer and cover with a tight-fitting lid.
After cooking for 15-18 minutes, I remove the saucepan from heat but keep it covered for an additional 5 minutes. This resting period allows the quinoa to steam and become perfectly fluffy.
Finally, I fluff the quinoa gently with a fork, breaking up any clumps and allowing excess moisture to escape. Properly cooked quinoa should have a slight bite while being tender and revealing its distinctive spiral germ.
I preheat my oven to 400°F (200°C) and line a large baking sheet with parchment paper. While the oven heats, I drain and rinse the chickpeas, then pat them thoroughly dry with a clean kitchen towel or paper towels.
In a large bowl, I combine the dried chickpeas, sliced zucchini, and halved cherry tomatoes. I drizzle the mixture with olive oil and sprinkle with cumin, smoked paprika, coriander, garlic powder, salt, and freshly ground black pepper.
Spreading the mixture in a single layer on the prepared baking sheet is essential for proper roasting. I make sure none of the components are overlapping, which would cause them to steam rather than roast.
I place the baking sheet in the preheated oven and roast for about 20-25 minutes, stirring once halfway through. The chickpeas should be crispy and golden, while the vegetables should be tender with caramelized edges.
While the chickpeas and vegetables are roasting, I prepare the dressing by combining tahini, lemon juice, maple syrup, minced garlic, and salt in a small bowl. The ingredients initially form a thick paste.
I add water one tablespoon at a time, whisking continuously between additions. An interesting chemical reaction occurs – the mixture first seizes and becomes thicker before gradually loosening into a smooth, pourable consistency.
I continue adding water and whisking until I achieve my desired consistency – thick enough to coat the back of a spoon but thin enough to drizzle. This usually requires 2-4 tablespoons of water depending on the thickness of the tahini.
I taste the dressing and adjust the seasoning as needed – perhaps more salt, another drop of maple syrup, or an extra squeeze of lemon juice until the flavor is perfectly balanced.
To assemble each bowl, I start with a base of about ½ cup of the cooked quinoa. This creates a sturdy foundation that will absorb the flavorful juices from the other components.
Next, I arrange a generous portion of the roasted chickpeas and vegetables over the quinoa. I like to create distinct sections rather than mixing everything together, allowing each element to shine.
I drizzle the tahini dressing generously over the entire bowl, using about 2 tablespoons per serving. The creamy sauce should dress but not drown the other ingredients.
Just before serving, I give each bowl a final drizzle of high-quality olive oil and a squeeze of fresh lemon to brighten all the flavors. This last-minute addition makes a remarkable difference in the overall taste experience.