Mediterranean Chickpea Bowls with Tahini Sauce

Mediterranean chickpea bowls with creamy tahini sauce! Made with spiced chickpeas, spinach, cherry tomatoes, cucumbers, red onions, and brown rice. Great make-ahead meal for lunches or dinners.

Print
Photography Credit: Sabrina Modelle

While I love all the various flavors and spices found in Mediterranean food, one of the things I find that like most about this cuisine is the way textures, colors, and even temperatures are often combined a single dish.

I’ve made these vegan and gluten-free bowls in this same spirit. They showcase some of my favorite Mediterranean ingredients all in one bowl, like spiced chickpeas, cucumbers, tomatoes, and tahini, as well as an awesome mix of hot and cold, crisp and creamy!

Mediterranean Chickpea Buddha Bowls

One of my favorite parts of this dish is really the bright and creamy tahini sauce. We make this sauce on a regular basis at my house. It’s great drizzled on fresh greens, roasted veggies, or baked sweet potatoes, too!

Once you get the hang of the dressing, you might find yourself craving it often. If so, try mixing it up with different spices. (I particularly love it with turmeric, which makes the dressing extra-tasty and turns it a beautiful shade of gold!)

Mediterranean Chickpea Buddha BowlsIf you’re into batch cooking or need some easy make-ahead meals for later in the week, I highly recommend prepping the ingredients for these bowls at the beginning of the week. You can bask in the glory of beautiful and vibrant packed lunches at the office all week long!

Mediterranean Chickpea Bowls with Tahini Sauce Recipe

Print
  • Prep time: 20 minutes
  • Cook time: 5 minutes
  • Yield: 4 servings

All components to this recipe can be made ahead and kept refrigerated until serving.

Double the recipe as needed to make more servings.

If you don't already have brown rice prepared, start a pot before you begin prepping this recipe so that it's ready when you're finished.

Ingredients

For the tahini dressing:

  • 1/4 cup tahini (at room temperature)
  • 1/4 cup warm water
  • Juice 1/2 to 1 lemon (1 to 2 tablespoons)
  • 1 teaspoon honey, agave, or maple syrup
  • 1 clove garlic, finely minced
  • 1/4 cup finely minced parsley
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

For the chickpeas:

  • 1 16-ounce can chickpeas (or 2 cups homemade chickpeas)
  • 1/2 tablespoon paprika (either sweet or hot)
  • 1/2 tablespoon ground cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil, divided
  • 1 clove garlic, minced
  • 1 teaspoon finely minced fresh chili (optional)
  • 1/2 cup finely chopped fresh herbs (I like the combination of parsley, mint, and cilantro)

For the bowls:

  • 6 cups baby spinach
  • 2 cups cooked brown rice
  • 1 pint cherry or grape tomatoes, halved
  • 1 English cucumber, diced
  • 1/4 red onion, finely diced (about 2 tablespoons)
  • Fresh mint leaves

Method

1 Make the tahini dressing: In a small bowl, whisk tahini with 2 tablespoons of the warm water, 1 tablespoon of the lemon juice, honey, minced garlic, parsley, salt, and pepper.

Give the dressing a taste. Add salt if needed. If it needs more acid or tastes slightly bitter, add more lemon juice one teaspoon at a time. If the dressing is too thick, add more water a tablespoon at a time.

Dressing can be made several days ahead and kept refrigerated. You may need to allow it to warm slightly at room temperature (or very briefly in the microwave) to loosen it up before using.

Mediterranean Chickpea Buddha Bowls Mediterranean Chickpea Buddha Bowls

2 Warm the chickpeas: Drain chickpeas and rinse well in a colander. Rub the chickpeas gently with a clean, lint-free towel to dry, or let them air dry for about 10 minutes. When dry, toss the chickpeas in a mixing bowl with the paprika, cumin, coriander, salt, pepper. Add 1/2 tablespoon of the olive oil and mix until well-coated.

Warm a large skillet over medium-high heat until hot enough that a drop of water sizzles on contact. Add the remaining 1/2 tablespoon of olive oil and tilt the pan to evenly coat.

Immediately add the chickpeas. Stir constantly until they are warmed through, 3 to 5 minute). Turn off heat, then add garlic and chili (if using), and mix well.

Toss with fresh herbs just before serving. (The chickpeas are best if served while still warm, but are also good if you make them ahead and serve cold.)

Mediterranean Chickpea Buddha Bowls

3 Assemble the bowls: Divide the spinach evenly between four bowls. Top each bowl with 1/2 cup of the brown rice, 1/2 cup warm chickpeas, a quarter of the tomatoes, a quarter of the cucumber, and a quarter of the red onion. Drizzle with tahini dressing, and top with fresh mint leaves.

Mediterranean Chickpea Buddha Bowls Mediterranean Chickpea Buddha Bowls Mediterranean Chickpea Buddha Bowls

Hello! All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to Mediterranean Chickpea Bowls with Tahini Sauce on Simply Recipes. Thank you!

Print

If you make this recipe, snap a pic and hashtag it #simplyrecipes — We love to see your creations on Instagram, Facebook, & Twitter!

Sabrina Modelle

Sabrina Modelle started The Tomato Tart in 2010. Since then, recipes and photographs have been featured in media outlets, worldwide. The site features handmade, homemade, food that happens to be gluten free. When she’s not working, Sabrina can be found with her nose in a cookbook and a dog in her lap.

More from Sabrina

Mediterranean Chickpea Buddha Bowls

5 Comments

  1. Coco Morante

    I tested this recipe and enjoyed it very much! Such a nice mix of crunchy vegetables, savory chickpeas, and tangy dressing.

  2. Erin

    I made this today for lunch. I can’t begin to describe how good this was. It made my taste buds dance! The only change I made was using a little bit of chili powder instead of a cut up chili because I didn’t have one. This was fabulous! Thank you for such a great recipe.

  3. La Dawn

    Yum look delish!! This makes a great plant-based lunch or dinner
    trying this out tonight. Thanks for sharing!

  4. Jessi

    Thank you so much for a great recipe!!! Love Mediterranean food!! Definitely going to try making it for lunch.

  5. Miriam

    Thank you for sharing this recipe. Living in a Mediterranean country, I’m always looking for new ways to serve local staples. I can’t wait to try these chickpeas for a fresh, healthy lunch

Post a comment

Your comment may need to be approved before it will appear on the site. Thanks for waiting. First time commenting? Please review the Comment Policy.