Mediterranean Chickpea Lunch Bowl (Printable)

Vibrant bowl with spiced chickpeas, crisp vegetables, and creamy tahini dressing for a fresh, hearty lunch.

# What You Need:

→ Chickpeas

01 - 2 cans (15 oz each) chickpeas, drained and rinsed
02 - 2 tbsp olive oil
03 - 1 tsp ground cumin
04 - 1 tsp smoked paprika
05 - 1/2 tsp garlic powder
06 - 1/2 tsp salt
07 - 1/4 tsp black pepper

→ Fresh Vegetables

08 - 1 cup cherry tomatoes, halved
09 - 1 cup cucumber, diced
10 - 1/2 small red onion, thinly sliced
11 - 1 red bell pepper, diced
12 - 1/4 cup Kalamata olives, pitted and sliced
13 - 1/4 cup fresh parsley, chopped

→ Grains

14 - 2 cups cooked quinoa or brown rice (optional)

→ Tahini Dressing

15 - 1/4 cup tahini
16 - 2 tbsp lemon juice
17 - 1 tbsp olive oil
18 - 1 clove garlic, minced
19 - 2 to 3 tbsp water, to thin
20 - 1/4 tsp salt

→ Garnishes

21 - 1/4 cup crumbled feta cheese (optional)
22 - Lemon wedges

# How-To:

01 - Set the oven to 400°F and allow it to reach temperature.
02 - Pat chickpeas dry with a paper towel, then toss with olive oil, cumin, smoked paprika, garlic powder, salt, and black pepper in a bowl.
03 - Spread the seasoned chickpeas evenly on a baking sheet. Roast in the oven for 20 to 25 minutes, shaking the pan halfway through, until golden and crispy.
04 - While chickpeas roast, halve cherry tomatoes, dice cucumber and bell pepper, thinly slice red onion, pit and slice Kalamata olives, and chop fresh parsley. Set aside.
05 - Whisk tahini, lemon juice, olive oil, minced garlic, salt, and water in a small bowl until smooth and pourable, adding additional water as needed.
06 - Divide cooked grains into four bowls if using. Top with roasted chickpeas, prepared vegetables, and parsley.
07 - Drizzle each bowl with tahini dressing, sprinkle with feta if desired, and serve with lemon wedges immediately.

# Insider Tips:

01 -
  • The roasted chickpeas stay crispy even when dressed, so you get actual texture, not a sad soggy bowl.
  • It comes together in 30 minutes but tastes like you spent way more time on it.
  • Everything can be prepped ahead and assembled fresh, which is a lifesaver on chaotic weeknights.
02 -
  • Tahini separates when it sits, so whisk it thoroughly before measuring, or you'll end up with an oily, sad dressing.
  • The chickpeas must be completely dry before roasting, otherwise they'll steam instead of crisp—this one detail changes everything.
  • Assemble right before eating; the dressing will soften the vegetables and the chickpeas will lose their crispness if left sitting for more than a few minutes.
03 -
  • If your tahini seems too thick, don't add water to the whole jar—just whisk what you need with a little extra lemon juice and oil first, then adjust.
  • Toast your spices in a dry pan before tossing with the chickpeas if you want an even deeper, more fragrant flavor.
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