Description
These Mediterranean Chickpea Bowls with homemade Tzatziki Sauce are a vibrant and wholesome meal perfect for lunch or dinner. Roasted spiced chickpeas provide a crispy protein-packed base, paired with fresh vegetables, olives, and a tangy yogurt-based tzatziki sauce. This recipe is easy to prepare, full of Mediterranean flavors, and can be customized with your favorite toppings like feta cheese.
Ingredients
Scale
For the Chickpea Bowl:
- 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
- Prepare the Chickpeas: 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. Spread them out on a baking sheet in a single layer and roast for about 20-25 minutes, or until crispy and golden, stirring halfway through.
- Make the Tzatziki Sauce: In a medium bowl, mix together the Greek yogurt, grated cucumber, minced garlic, dill, olive oil, lemon juice, and salt. Adjust seasoning to taste and refrigerate until serving.
- Assemble the Bowls: In each bowl, start with a base of cooked quinoa. Top with roasted chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, and olives. Sprinkle with fresh parsley and feta cheese if desired.
- Serve: Add a generous dollop of tzatziki sauce on top of each bowl or serve it on the side. Enjoy your vibrant Mediterranean Chickpea Bowls!
Notes
- You can substitute quinoa with couscous or bulgur wheat if preferred.
- To make this recipe vegan, omit the feta cheese and use a dairy-free yogurt for the tzatziki sauce.
- For extra crunch, serve with toasted pita bread or pita chips.
- Roasting the chickpeas thoroughly is key to achieving a nice crispy texture.
- Make the tzatziki sauce ahead of time to allow flavors to meld.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Keywords: Mediterranean Chickpea Bowl, Tzatziki Sauce, Roasted Chickpeas, Quinoa Bowl, Vegetarian Mediterranean Recipe
