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Nourishing Mediterranean Bowl with Crispy Chickpeas and Tahini Dressing

This Mediterranean chickpea bowl combines crispy roasted legumes, fresh vegetables and a creamy dressing. A perfectly balanced plant-based meal, rich in protein and fiber.

Prep time
15 min
Cook time
25 min
Total time
40 min
Servings
2

Recipe

For the crispy chickpeas

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
240 g
Oil, olive, extra virgin
1 tbsp
Spices, caraway seed
0.5 tsp
Spices, pepper, red or cayenne
0.5 tsp
Salt, table, iodized
1 pinch
Salt, table, iodized

For the bowl

Quinoa, uncooked
100 g
Cucumber, with peel, raw
0.5 large
Tomatoes, grape, raw
100 g
Onions, red, raw
0.5 medium
Parsley, fresh
1 handful
KALAMATA ORGANIC OLIVES, KALAMATA
50 g

For the tahini dressing

Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
2 tbsp
Lemon juice, raw
1 tbsp
Garlic, raw
1 clove
Water
2 tbsp

Per servingTotal
Calories:630.6 kcal1261.2 kcal
Protein:20 g40 g
Carbohydrates:73.1 g146.2 g
Fiber:16.9 g33.7 g
Water:282.7 ml565.3 ml
Fat:30.3 g60.5 g
Micronutrients
Sugar:3.7 g7.4 g
Saturated fat:3.6 g7.1 g
Cholesterol:0 mg0 mg
Sodium:657.3 mg1314.6 mg
Potassium:955.7 mg1911.4 mg
Calcium:182.7 mg365.4 mg
Iron:6.2 mg12.3 mg
Magnesium:177.4 mg354.8 mg
Zinc:3.7 mg7.3 mg
Phosphorus:507.9 mg1015.8 mg
Vitamin C:29.9 mg59.7 mg
Vitamin A:53.3 µg106.5 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Preheat the oven to 200 °C. On a baking sheet, toss the chickpeas with oil and spices, then bake for 20–25 minutes until crispy.
2
Rinse the quinoa and cook it in a pot with double the amount of water for about 15 minutes, until it has absorbed the liquid. Remove from heat and fluff with a fork.
3
While the chickpeas and quinoa are cooking, prepare the vegetables: chop the cucumbers, tomatoes, onion and parsley.
4
In a small bowl, mix the tahini, lemon juice, garlic and salt. Slowly add water until you get a pourable dressing.
5
Divide the quinoa between two large bowls, then top with the roasted chickpeas, fresh vegetables and olives.
6
Drizzle generously with the tahini dressing and sprinkle with fresh parsley. Serve warm or at room temperature.

Nutritional benefits

Thanks to the high magnesium content in quinoa and the healthy fats in tahini, this meal supports nervous system function and muscle recovery.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.