Mediterranean Roasted Veggie Chickpea Bowls with Maple Dijon Tahini Dressing
These nourishing bowls bring together roasted chickpeas and colorful Mediterranean vegetables over a base of fluffy quinoa or brown rice. The sweet potatoes add heartiness, while broccoli, peppers, and red onion provide freshness and flavor. Everything is tied together with a creamy Maple Dijon Tahini Dressing that’s tangy, slightly sweet, and nutty. This recipe is wholesome, satisfying, and perfect for meal prep or a weeknight dinner that feels both comforting and vibrant.
Prep Time: 15 minutes
Cook Time: 25–30 minutes
Total Time: 40–45 minutes
Servings: 4
Ingredients
For the Bowl:
1 can (15 oz) chickpeas, drained & rinsed
2 cups sweet potatoes, cubed
1 cup broccoli florets
1 cup bell peppers, chopped
1 small red onion, sliced
2 tbsp olive oil
1 tsp smoked paprika
1 tsp cumin
1/2 tsp garlic powder
Salt & pepper, to taste
2 cups cooked quinoa or brown rice
For the Maple Dijon Tahini Dressing:
3 tbsp tahini
1 tbsp Dijon mustard
1 tbsp maple syrup
1 tbsp lemon juice
2–3 tbsp warm water (to thin)
Salt & pepper, to taste
Instructions
Preheat oven:
Set oven to 400°F (200°C). Line a large baking sheet with parchment paper.
Prepare veggies & chickpeas:
Spread sweet potatoes, broccoli, bell peppers, onion, and chickpeas on the baking sheet. Drizzle with olive oil, sprinkle with paprika, cumin, garlic powder, salt, and pepper. Toss well to coat.
Roast:
Bake for 25–30 minutes, tossing halfway, until vegetables are tender and lightly browned.
Cook grains:
While veggies roast, prepare quinoa or brown rice if not already cooked.
Make the dressing:
In a small bowl, whisk together tahini, Dijon mustard, maple syrup, and lemon juice. Add warm water 1 tablespoon at a time until the dressing reaches a pourable consistency. Season with salt and pepper.
Assemble bowls:
Divide quinoa or rice among serving bowls. Top with roasted veggies and chickpeas. Drizzle generously with Maple Dijon Tahini Dressing.
Serve:
Garnish with fresh herbs if desired and enjoy warm or at room temperature.
Tips:
Even roasting: Cut vegetables into similar-sized pieces so they cook evenly.
Crispy chickpeas: For extra crunch, pat chickpeas dry before roasting and roast them separately for 5–10 minutes longer.
Meal prep friendly: Store roasted veggies, grains, and dressing separately in the fridge. Assemble bowls fresh for best texture.
Dressing consistency: If the tahini thickens after sitting, whisk in a little more warm water before serving.
Layer flavors: Add a squeeze of fresh lemon over the roasted veggies before serving to brighten the flavors.
Variations:
Different grains: Swap quinoa or rice with farro, couscous, or bulgur for variety.
Extra veggies: Add zucchini, eggplant, or cherry tomatoes for more Mediterranean flair.
Protein boost: Top with grilled chicken, salmon, or falafel for a heartier meal.
Nutty crunch: Sprinkle with toasted almonds, pine nuts, or sunflower seeds.
Herb twist: Mix fresh parsley, cilantro, or mint into the dressing for extra freshness.
Spicy version: Add a pinch of cayenne or smoked chili powder to the dressing or the roasted veggies.
Q&A
Q: Can I make this recipe ahead of time?
A: Yes. Roast the veggies and cook the grains in advance. Store them in the fridge for up to 4 days and assemble with fresh dressing when ready to eat.
Q: Can I serve this cold?
A: Absolutely. It works as a warm, cozy bowl or a refreshing chilled grain salad.
Q: What can I use instead of tahini?
A: Almond butter, cashew butter, or even plain Greek yogurt can be used as a base for the dressing if you don’t have tahini.
Q: Can I air-fry the veggies and chickpeas?
A: Yes. Roast them in the air fryer at 375°F (190°C) for 15–18 minutes, shaking halfway through.
Q: Is this recipe gluten-free?
A: Yes, as long as you serve it with quinoa, rice, or another gluten-free grain.
Nutrition
(per serving, approx. 1 bowl out of 4)
Calories: 430–470 kcal
Protein: 12–14 g
Carbohydrates: 60–65 g
Fat: 15–18 g
Fiber: 10–12 g
Sodium: 300–400 mg
Values will vary depending on the grain used and exact ingredient amounts.
Conclusion
These Mediterranean Roasted Veggie Chickpea Bowls are a colorful, nourishing, and versatile meal that’s as satisfying as it is wholesome. The smoky roasted vegetables and chickpeas pair beautifully with hearty grains, while the Maple Dijon Tahini Dressing ties everything together with a creamy, tangy-sweet finish. Perfect for meal prep, a quick weeknight dinner, or a healthy lunch, this dish is a simple way to enjoy Mediterranean flavors in a balanced, plant-based bowl.