Go Back
- 2 cans (15 oz each) chickpeas, drained and rinsed - 1 red bell pepper, diced into bite-sized pieces - 1 medium zucchini, sliced into half-moons - 1 red onion, cut into wedges - 1 cup cherry tomatoes, halved - 3 tablespoons extra-virgin olive oil - 1 teaspoon garlic powder - 1 teaspoon smoked paprika - 1 teaspoon dried oregano - Salt and freshly ground black pepper to taste The main ingredients form a colorful and healthy base. Chickpeas add protein, while the fresh vegetables bring crunch and flavor. The olive oil and spices enhance the dish, making each bite delightful. - 2 cups cooked quinoa or couscous (either works beautifully) Quinoa and couscous are great options for the base. Quinoa is nutty and full of protein. Couscous is light and fluffy. You can choose either based on your taste or what you have on hand. - Fresh parsley, chopped, for a vibrant garnish - Lemon wedges for a zesty finish Garnishing with fresh parsley adds color and freshness. Lemon wedges let you add a bright, tangy kick. This final touch elevates the dish and makes it even more enjoyable. 1. Preheat your oven to 400°F (200°C). 2. On a large baking sheet, combine the chickpeas, red bell pepper, zucchini, onion, and cherry tomatoes. This colorful mix will give your dish vibrancy. 1. Drizzle the mix with extra-virgin olive oil. Then, sprinkle garlic powder, smoked paprika, dried oregano, salt, and pepper on top. 2. Toss the ingredients with your hands or a spatula. Make sure everything is coated well. Spread the mixture evenly on the baking sheet for even roasting. 1. Cook your quinoa or couscous according to the package instructions. 2. After cooking, fluff it up with a fork for a light texture. This method ensures a tasty and easy meal. Enjoy each step as you create this delightful dish! To ensure even cooking, spread the chickpeas and veggies in a single layer. This helps them roast well without steaming. Stir the mixture halfway through cooking. This will encourage caramelization and prevent burning. Keep an eye on them; they should be golden brown and tender when done. For the best flavor, try adding cumin or coriander. These spices add warmth and depth. You can also mix in some feta cheese or olives for a salty kick. Want something spicy? Add a pinch of red pepper flakes. When assembling your bowls, start with a scoop of quinoa or couscous. Layer the roasted chickpeas and veggies on top. For a vibrant display, use wide bowls. Add a sprinkle of fresh parsley for color. Serve with lemon wedges on the side. A squeeze of lemon gives a zesty finish. {{image_4}} To make your Mediterranean chickpea bowls even heartier, you can add protein. For meat lovers, grilled chicken or shrimp works well. Simply season and cook them before adding to your bowls. If you prefer plant-based options, try adding tofu or tempeh. Both soak up flavors nicely and add texture. Feel free to swap in seasonal veggies. Bell peppers, zucchini, and cherry tomatoes are classic. However, you can also use asparagus, eggplant, or broccoli. All taste great when roasted. If you have extra veggies, you can freeze them. Just chop and store in bags. They will keep for a few months. While quinoa and couscous are great bases, other grains can work too. Try bulgur or farro for a different texture. If you need gluten-free options, consider rice or millet. Each grain adds its unique flavor, making your bowls fun and varied. Store your Mediterranean Chickpea Bowls in airtight containers. This keeps them fresh and prevents spills. They will last about 3-4 days in the fridge. If you notice any strange smells or colors, it’s time to toss them. To reheat in the oven, preheat to 350°F (175°C). Spread the mixture on a baking sheet. Heat for about 10-15 minutes until warm. Stir halfway through for even warmth. For the microwave, place the bowl in the microwave. Heat on high for 1-2 minutes. Check and stir to ensure even heat. Be careful, as the bowl can get hot. To freeze, let the bowls cool completely. Transfer the mixture into freezer-safe bags or containers. Remove as much air as possible. Label with the date. They will keep well for about 2-3 months. When you’re ready to enjoy, take them out and thaw overnight in the fridge. For a quicker option, run cold water over the sealed bag until thawed. Yes, this recipe is vegan! All the ingredients are plant-based. You use chickpeas, fresh veggies, and quinoa or couscous as a base. Just check the type of couscous if you choose it. Some brands offer different grains, so look for vegan options. You can also add more veggies or nuts for extra flavor and texture. This recipe is flexible and perfect for a vegan meal. You can change the spices to suit your taste. Try cumin for a warm flavor. If you like heat, add cayenne pepper or chili flakes. For a fresh note, use lemon zest. You can also mix in Italian herbs like basil or thyme. Experimenting with spices makes the dish exciting and personal. To get crispy chickpeas, follow these tips: - Dry well: Pat the chickpeas dry with a towel before cooking. - Space them out: Spread them evenly on the baking sheet. - Use enough oil: Drizzle enough olive oil to coat them lightly. - Stir halfway: Toss the mixture halfway through roasting so they crisp evenly. These steps will help you achieve that perfect crunch with every bite. This recipe blends chickpeas and fresh vegetables for a tasty meal. You learned how to prepare and roast them and add grains like quinoa or couscous as a base. I shared tips for flavor and presentation, plus some fun variations. You can store leftovers easily and enjoy them later. Explore all the options for your perfect dish, whether you're vegan or love protein. Cooking is about creativity, so have fun with your food. Enjoy bringing these flavors to your table!

Mediterranean Chickpea Bowls Sheet Pan

Discover the vibrant world of Mediterranean Chickpea Bowls with this easy and delicious recipe! Featuring roasted veggies, protein-packed chickpeas, and fluffy quinoa or couscous, this dish bursts with flavor and freshness. Perfect for a healthy meal, it’s ready in just 45 minutes. Click through to explore this colorful recipe and delight your taste buds while enjoying a nutritious, satisfying bowl that's perfect for any occasion!
Print Recipe Pin Recipe

Ingredients
  

2 cans (15 oz each) chickpeas, drained and rinsed

1 red bell pepper, diced into bite-sized pieces

1 medium zucchini, sliced into half-moons

1 red onion, cut into wedges

1 cup cherry tomatoes, halved

3 tablespoons extra-virgin olive oil

1 teaspoon garlic powder

1 teaspoon smoked paprika

1 teaspoon dried oregano

Salt and freshly ground black pepper to taste

2 cups cooked quinoa or couscous (either works beautifully)

Fresh parsley, chopped, for a vibrant garnish

Lemon wedges for a zesty finish

Instructions
 

Start by preheating your oven to 400°F (200°C).

    On a large, rimmed baking sheet, combine the drained chickpeas, diced red bell pepper, sliced zucchini, onion wedges, and halved cherry tomatoes, creating a colorful medley.

      Drizzle the mixture liberally with extra-virgin olive oil, then sprinkle evenly with garlic powder, smoked paprika, dried oregano, as well as salt and pepper to your preference.

        Use your hands or a spatula to toss the ingredients thoroughly, ensuring everything is well coated with the olive oil and seasonings. Spread the vegetable-chickpea mixture in an even layer across the baking sheet to promote even roasting.

          Place the baking sheet in the preheated oven and roast for about 25-30 minutes. Be sure to stir the mixture halfway through cooking, so all the vegetables become tender and exhibit a lovely caramelization.

            While the vegetables are roasting, prepare your choice of quinoa or couscous following the package instructions, making sure to fluff it up at the end for a light texture.

              Once the veggies are beautifully roasted and aromatic, remove the baking sheet from the oven and allow it to cool slightly for safe handling.

                To assemble the bowls, scoop a generous portion of cooked quinoa or couscous into each serving bowl. Top each bowl with an ample helping of the roasted chickpea and vegetable blend.

                  Finish by garnishing with a sprinkle of fresh chopped parsley for a splash of color and freshness. Serve with lemon wedges on the side, inviting everyone to add a refreshing squeeze of lemon juice for an extra burst of flavor.

                    - Prep Time: 15 minutes | Total Time: 45 minutes | Servings: 4

                      - Presentation Tips: For an attractive display, use wide, shallow bowls, and consider layering the quinoa base, followed by a mound of roasted veggies, allowing the colors to peek through. A drizzle of olive oil on top just before serving can elevate the presentation further. Enjoy!