Mediterranean Chickpea Bowls
Searching for delicious light dinner recipes? These Mediterranean Chickpea Bowls are quick, healthy, and incredibly flavorful. You’ll love how easy it is to bring a taste of the Mediterranean to your table tonight.
Key Ingredients & Substitutions
- Chickpeas: Canned chickpeas are convenient.
- Cucumber & Tomatoes: Use fresh for best flavor.
- Feta Cheese: Crumbled is easiest; skip for a dairy-free option.
- Tahini: Essential for the dressing; peanut butter can be a substitute in a pinch, but the flavor will change.
- Lemon Juice: Freshly squeezed is always best.
Ingredients
For the Bowls:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 cup chopped cucumber
- 1 cup chopped cherry tomatoes, halved
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped red onion
- 2 cups cooked quinoa or your favorite grain
- Fresh parsley, chopped, for garnish (optional)
For the Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 2-3 tablespoons warm water (to thin)
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 20 minutes
- Prep Time: 15 minutes
- Cook Time: 5 minutes (for quinoa if not pre-cooked)
- Servings: 2
- Calories per serving: Approximately 450-500 kcal
- Tools Needed: Large bowl, small whisk, measuring cups and spoons
Step-by-Step Instructions
1. Prepare Your Grains
If you don’t have pre-cooked quinoa, prepare it according to package instructions. While it cooks, you can move on to other steps.
2. Chop Your Vegetables
Wash and chop your cucumber, cherry tomatoes, and red onion. Make sure the pieces are bite-sized for easy eating.
3. Assemble the Bowl Ingredients
In a large bowl, combine the rinsed chickpeas, chopped cucumber, tomatoes, feta cheese, and red onion. Toss gently to mix.
4. Whisk Together the Dressing
In a small bowl, whisk together the tahini, lemon juice, olive oil, and minced garlic. Gradually add warm water, 1 tablespoon at a time, until the dressing reaches your desired consistency. Season with salt and pepper.
5. Build Your Mediterranean Chickpea Bowls
Divide the cooked quinoa or grain into two serving bowls. Top each with the chickpea and vegetable mixture. Drizzle generously with the tahini dressing and garnish with fresh parsley, if desired. Enjoy your delicious light dinner recipes!
Variation Ideas
- Add roasted bell peppers or zucchini for extra vegetables.
- Include a handful of spinach or mixed greens for more fiber.
- Top with toasted pine nuts or sunflower seeds for added crunch.
- For a spicy kick, add a pinch of red pepper flakes to the dressing.
Storage Instructions
Store leftover Mediterranean Chickpea Bowls in an airtight container in the refrigerator for up to 3 days. It’s best to store the dressing separately and add it just before serving to prevent the vegetables from becoming soggy. You can eat these bowls cold, or gently warm the quinoa and chickpeas before adding fresh vegetables and dressing.
Frequently Asked Questions (FAQ)
Q: Can I meal prep these bowls?
A: Yes, you can prepare the ingredients ahead of time. Store the dressing, grain, and vegetable mixture in separate containers and combine just before eating.
Q: What other grains work well in this bowl?
A: You can use brown rice, couscous, or farro instead of quinoa for a delicious light dinner.
Q: Is this recipe vegan?
A: To make it vegan, simply omit the feta cheese. The tahini dressing is naturally vegan.
Q: How can I make this bowl spicier?
A: Add a pinch of red pepper flakes to the dressing or a dash of hot sauce to your finished bowl.
Q: Can I add a protein source to this recipe?
A: Yes, grilled chicken, grilled fish, or even tofu would be excellent additions to these light dinner recipes.
