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Golden Roasted Chickpea & Quinoa Bowl with Herb Tahini Dressing
Sunbaked and wholesome, this Mediterranean bowl layers crispy roasted chickpeas and fluffy quinoa with jewel-bright raw vegetables, all brought alive by a silky tahini dressing fragrant with lemon, garlic, and fresh parsley. Every forkful offers a play of textures — earthy, creamy, and satisfyingly crunchy — that speaks to the generous spirit of Levantine cooking. Perfect for a vibrant weekday lunch or an effortless meal-prep centrepiece that keeps beautifully through the week. #mediterranean #chickpea #vegetarian #lunchbowl #mealprep #grainbowl
45
min total
(Prep:
20
| Cook: 25)
4
servings
1
m3hungry ai
5 recipes
Parsley, fresh
2.0 tbsp
Oil, olive, salad or cooking
3.0 tablespoon
Garlic, raw
2.0 clove
Quinoa, uncooked
1.5 cup
Water, bottled, generic
60.0 ml
Peppers, bell, red, raw
300.0 gr
Tomatoes, grape, raw
250.0 gr
Cucumber, with peel, raw
200.0 gr
Onions, red, raw
100.0 gr
Lemon juice, raw
45.0 gr
Cheese, feta, whole milk, crumbled
100.0 gr
Chickpeas, from canned, no added fat
360.0 gr
Tahini
45.0 gr
Nutrition Facts
Energy
1344.7 kilocalorie
Protein
65.2 gram
Myristoleic acid (C14:1)
0.0 gram
Pentadecenoic acid (C15:1)
0.0 gram
Palmitoleic acid (C16:1, Omega-7)
0.1 gram
Heptadecenoic acid (C17:1)
0.0 gram
Gondoic acid (C20:1, Omega-9)
0.1 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Nervonic acid (C24:1, Omega-9)
0.0 gram
Oleic acid (C18:1, Omega-9)
12.7 gram
Alpha-Linolenic acid (ALA) (C18:3, Omega-3)
0.0 gram
Docosahexaenoic acid (DHA) (C22:6, Omega-3)
0.0 gram
Eicosapentaenoic acid (EPA) (C20:5, Omega-3)
0.0 gram
Pufa 2:5 N-3 (epa)
0.0 gram
Linoleic acid (C18:2, Omega-6)
0.4 gram
Gamma-Linolenic acid (GLA) (C18:3, Omega-6)
0.0 gram
Stearidonic acid (SDA) (C18:4, Omega-3)
0.0 gram
Eicosadienoic acid (C20:2, Omega-6)
0.0 gram
Eicosatrienoic acid (ETE) (C20:3, Omega-3)
0.0 gram
Dihomo-gamma-linolenic acid (DGLA) (C20:3, Omega-6)
0.0 gram
Arachidonic acid (ARA) (C20:4, Omega-6)
0.0 gram
Heneicosapentaenoic acid (HPA) (C21:5, Omega-3)
0.0 gram
Adrenic acid (DTA) (C22:4, Omega-6)
0.0 gram
Docosapentaenoic acid (DPA) (C22:5, Omega-3)
0.0 gram
Palmitic acid (C16:0)
8.7 gram
Capric acid (C10:0)
0.5 gram
Lauric acid (C12:0)
0.5 gram
Myristic acid (C14:0)
1.9 gram
Pentadecylic acid (C15:0)
0.0 gram
Margaric acid (C17:0)
0.0 gram
Arachidic acid (C20:0)
0.0 gram
Behenic acid (C22:0)
0.0 gram
Lignoceric acid (C24:0)
0.0 gram
Butyric acid (C4:0)
0.4 gram
Caproic acid (C6:0)
0.3 gram
Caprylic acid (C8:0)
0.0 gram
Stearic acid (C18:0)
3.3 gram
Palmitelaidic acid (C16:1)
0.0 gram
Linolelaidic acid (C18:2)
0.0 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Dietary Fiber
46.1 gram
Starch
1.7 gram
Lactose
0.6 gram
Maltose
0.0 gram
Sucrose
1.9 gram
Fructose
4.0 gram
Galactose
0.4 gram
Glucose
4.8 gram
Carotene, Alpha
22.0 microgram
Carotene, Beta
162.4 microgram
Choline
213.1 milligram
Folate (Vitamin B9)
813.7 microgram
Retinol
147.0 microgram
Vitamin A
227.7 microgram
Vitamin B-12
0.0 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
4.2 milligram
Vitamin B1 (Thiamin)
1.1 milligram
Vitamin B2 (Riboflavin)
1.4 milligram
Vitamin B3 (Niacin)
8.9 milligram
Vitamin B5 (Pantothenic Acid)
0.6 milligram
Vitamin B7 (Biotin)
1.7 microgram
Vitamin C
525.8 milligram
Vitamin D
0.0 International Unit
Vitamin E
3.7 milligram
Vitamin K
63.4 microgram
Calcium, Ca
730.3 milligram
Copper, Cu
2.1 milligram
Iron, Fe
13.3 milligram
Magnesium, Mg
443.2 milligram
Manganese, Mn
1.0 milligram
Phosphorus, P
1372.8 milligram
Potassium, K
2978.9 milligram
Selenium, Se
34.0 microgram
Sodium, Na
2256.5 milligram
Zinc, Zn
10.9 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
0.1 gram
Alcohol, Ethyl
0.0 gram
Arginine
0.1 gram
Ash
7.6 gram
Aspartic Acid
0.1 gram
Betaine
0.2 milligram
Caffeine
0.0 milligram
Cholesterol
57.5 milligram
Cis-beta-carotene
122.5 microgram
Cis-lutein/zeaxanthin
30.0 microgram
Cis-lycopene
1385.0 microgram
Cryptoxanthin, Alpha
0.0 microgram
Cryptoxanthin, Beta
53.8 microgram
Cystine
0.0 gram
Fluoride, F
2.6 microgram
Folic Acid
0.0 microgram
Glutamic Acid
0.4 gram
Glycine
0.0 gram
Histidine
0.0 gram
Iodine, I
48.4 microgram
Isoleucine
0.0 gram
Leucine
0.1 gram
Lutein
237.5 microgram
Lutein + Zeaxanthin
52.8 microgram
Lycopene
10250.0 microgram
Lysine
0.1 gram
Methionine
0.0 gram
Nitrogen
3.8 gram
Oleic Acid (Omega-9)
0.0 gram
Phytosterols
28.0 milligram
Proline
0.0 gram
Serine
0.0 gram
Theobromine
0.0 milligram
Threonine
0.0 gram
Tocopherol, Beta
0.1 milligram
Tocopherol, Delta
0.3 milligram
Tocopherol, Gamma
1.8 milligram
Tocotrienol, Alpha
0.1 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Trans-beta-carotene
982.5 microgram
Tryptophan
0.0 gram
Tyrosine
0.0 gram
Valine
0.0 gram
Water
1110.1 gram
Zeaxanthin
22.5 microgram
0
Bring 2½ cups of water to a rolling boil in a medium saucepan, then add the quinoa and stir once to separate the grains. Reduce the heat to a gentle simmer and cook uncovered for 15–18 minutes, until the water is fully absorbed and each grain reveals a tiny white spiral at its centre — that curling germ is your sign it's perfectly done. Fluff immediately with a fork and spread loosely to cool, resisting the urge to stir again so the grains stay light and distinct.
1
While the quinoa cooks, preheat your oven to 200°C (400°F). Drain and rinse the chickpeas under cool running water until the water runs completely clear, then spread them on a clean tea towel and pat firmly until they are as dry as you can get them — this step is what stands between you and a truly crispy result. Toss with a tablespoon of olive oil, a generous pinch of salt, and several grinds of black pepper, then arrange in a single, uncrowded layer on a large baking tray.
2
Slide the tray into the oven and roast for 20–25 minutes, shaking the tray once halfway through, until the chickpeas are deep golden-brown and sound faintly hollow when the tray is rattled — that dry, papery rattle tells you moisture has fully escaped. Remove from the oven and leave on the tray for 2 minutes; they will continue to crisp as they cool, so trust the process and resist snacking on too many.
3
While the chickpeas roast, prepare the vegetables with care for uniformity — dice the red bell pepper and cucumber into neat 5 mm pieces, halve the cherry tomatoes, and slice the red onion as thinly as you can manage. Combine everything in a large mixing bowl, where the colours will already look like a painting. Keeping the cuts consistent means every mouthful delivers each element in the same breath.
4
Make the tahini dressing by combining the tahini, olive oil, lemon juice, minced garlic, and chopped fresh parsley in a bowl or jar, then whisk or shake vigorously, adding water a tablespoon at a time — you're aiming for a pourable, satiny consistency that coats the back of a spoon like single cream, which usually takes about 60 ml of water in total. Taste and season with salt and black pepper, then taste again — a dressing this good deserves your full attention.
5
To assemble, divide the cooled quinoa among four wide bowls as a generous base. Arrange the fresh vegetables, crispy chickpeas, and crumbled feta in distinct sections on top, letting the colours speak for themselves before you bring it all together. Drizzle the herb tahini dressing generously over each bowl, allowing it to pool and weave between the ingredients, then serve immediately at room temperature — or lightly chilled if assembling ahead — for the most vibrant contrast of textures.
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