Looking for a colorful, plant-forward dish that captures the fresh flavors of the Mediterranean? This Vibrant Mediterranean Chickpea & Roasted Veggie Bowl is what you need. It’s brimming with bright vegetables, protein-packed chickpeas, and is finished off with a creamy vegan sauce that ties everything together.
Ingredients
- 1 can chickpeas, drained and rinsed
- 2 cups of chopped zucchini
- 1 cup grape tomatoes, halved
- 1 red onion, sliced
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup cooked quinoa or brown rice
- ¼ cup kalamata olives (optional)
- 2 tablespoons tahini (or favorite vegan sauce)
- Juice of half a lemon
- Chopped fresh parsley for garnish
Instructions
Begin by preheating your oven to 400°F (200°C). While the oven warms up, place the zucchini, grape tomatoes, and red onion into a large bowl. Drizzle with the olive oil, and sprinkle the oregano, basil, salt, and black pepper on top. Give everything a good toss so the veggies are nicely coated in seasoning.
Spread the vegetables evenly on a baking sheet, and roast them in the oven for about 20 minutes, stirring halfway through. Once the veggies have softened and developed a bit of crispness, remove them from the oven and set aside.
Meanwhile, warm up your chickpeas in a skillet over low heat or quickly in the microwave—this step is optional if you prefer them room temperature. Next, prepare your base by spooning the cooked quinoa or brown rice into a serving bowl.
Top the quinoa with the roasted vegetables, warmed chickpeas, and a few kalamata olives if you’d like a briny pop of flavor. In a small bowl, whisk together the tahini and lemon juice with a pinch of salt if needed. Drizzle this creamy sauce over the top, then finish the dish with a sprinkle of fresh parsley.
Take your first bite and savor how the roasted vegetables mingle with the hearty chickpeas and tangy tahini sauce. Feel free to play around with roasted peppers, artichoke hearts, or even sundried tomatoes to make this bowl your own.
This bowl is fantastic for anyone craving a protein-rich, vegan-friendly meal that celebrates Mediterranean ingredients. It’s perfect for busy weeknights or a quick lunch at home. If you’re watching your salt intake, omit the olives and cut back on the salt in the seasoning. This recipe also adapts well to other grains like farro or couscous. The possibilities are endless—just keep it fresh, simple, and plant-powered, and you’ll have a delicious meal that fits beautifully into any Mediterranean-style eating plan.
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
