Name: Mediterranean Chickpea Bowls with Tzatziki Sauce Recipe
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 tablespoon olive oil; 1 teaspoon smoked paprika; 1 teaspoon garlic powder; 1 teaspoon ground cumin; Salt and pepper, to taste; 1 cup cooked quinoa (or couscous); 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 red bell pepper, diced; 1/4 red onion, finely chopped; 1/2 cup Kalamata olives, pitted and sliced; 1/4 cup fresh parsley, chopped; Feta cheese, for topping (optional); 1 cup Greek yogurt; 1/2 large cucumber, grated and excess water squeezed out; 2 cloves garlic, minced; 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill); 1 tablespoon olive oil; 1 tablespoon lemon juice; Salt, to taste

Ingredients

1 can (15 oz) chickpeas, drained and rinsed

1 tablespoon olive oil

1 teaspoon smoked paprika

1 teaspoon garlic powder

1 teaspoon ground cumin

Salt and pepper, to taste

1 cup cooked quinoa (or couscous)

1 cup cherry tomatoes, halved

1 cucumber, diced

1 red bell pepper, diced

1/4 red onion, finely chopped

1/2 cup Kalamata olives, pitted and sliced

1/4 cup fresh parsley, chopped

Feta cheese, for topping (optional)

For the Tzatziki Sauce:

1 cup Greek yogurt

1/2 large cucumber, grated and excess water squeezed out

2 cloves garlic, minced

1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)

1 tablespoon olive oil

1 tablespoon lemon juice

Salt, to taste

Instructions

Step 1: Preheat your oven to 400°F (200°C). In a mixing bowl, combine the drained chickpeas, olive oil, smoked paprika, garlic powder, cumin, salt, and pepper. Toss until chickpeas are well-coated.

Step 2: Spread the chickpeas in a single layer on a baking sheet and roast for 20-25 minutes, stirring halfway through, until they are crispy and golden.

Step 3: While the chickpeas roast, prepare the tzatziki sauce. In a medium bowl, mix Greek yogurt, grated cucumber (with excess water squeezed out), minced garlic, dill, olive oil, lemon juice, and salt. Adjust seasoning to taste and refrigerate until ready to serve.

Step 4: Assemble the bowls by placing cooked quinoa at the base. Top with roasted chickpeas, cherry tomatoes, diced cucumber, red bell pepper, red onion, and Kalamata olives.

Step 5: Sprinkle chopped fresh parsley and feta cheese on top if desired.

Step 6: Add a generous dollop of tzatziki sauce on each bowl or serve it on the side. Enjoy your vibrant Mediterranean Chickpea Bowls!

Tips & Variations

For extra crunch, toast the chickpeas until deeply golden but watch carefully to prevent burning.

Substitute quinoa with couscous or bulgur wheat for a different grain option.

Add a squeeze of fresh lemon juice over the assembled bowl for an extra bright flavor.

Leave out feta cheese to make the dish vegan, or substitute with a plant-based cheese alternative.

If you prefer a spicier kick, add a pinch of cayenne pepper to the chickpea seasoning.

Storage

Store the roasted chickpeas, vegetables, and tzatziki sauce separately in airtight containers in the refrigerator. The chickpeas keep best if stored dry and reheated in the oven to regain crispness. Use within 3 days. Tzatziki may separate slightly upon standing; just stir before serving. Reheat quinoa and chickpeas before assembling for the best texture.

FAQs

Can I use canned chickpeas for this recipe?

Yes, canned chickpeas are perfect for this dish. Just be sure to drain and rinse them well before roasting to remove excess salt and canning liquid.

How can I make the tzatziki sauce ahead of time?

You can prepare the tzatziki sauce up to two days in advance. Keep it refrigerated in an airtight container and stir well before serving to refresh the texture.