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Fresh Mediterranean Chickpea Bowl Recipe with Easy Creamy Tahini Dressing

Mediterranean chickpea bowl - featured image
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A quick and easy Mediterranean chickpea bowl featuring fresh veggies and a creamy tahini dressing, perfect for a light lunch or dinner.

Ingredients

Scale
  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup kalamata olives, pitted and sliced (optional)
  • 1/4 cup fresh parsley, chopped
  • Salt and freshly ground black pepper, to taste
  • 1/4 cup tahini
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove, minced
  • 1 tablespoon maple syrup or honey
  • 2–3 tablespoons warm water
  • Salt, to taste

Instructions

  1. Drain and rinse the chickpeas well to remove excess sodium and canned flavor. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and slice the olives. Chop fresh parsley last to keep it vibrant.
  2. In a small bowl, combine 1/4 cup tahini, 2 tablespoons fresh lemon juice, minced garlic, and 1 tablespoon maple syrup or honey. Slowly whisk in warm water, one tablespoon at a time, until the dressing reaches a smooth, pourable consistency. Season with a pinch of salt. Taste and adjust as needed.
  3. In a serving bowl, combine chickpeas, tomatoes, cucumber, red onion, olives, and parsley. Season lightly with salt and freshly cracked pepper.
  4. Drizzle the creamy tahini dressing over the salad ingredients. Toss gently to coat everything evenly.
  5. Give it one last taste and adjust seasoning if needed. Optionally, sprinkle smoked paprika or chili flakes for a kick.

Notes

Rinse canned chickpeas thoroughly to reduce sodium and canned flavor. Add warm water slowly to tahini dressing to achieve desired consistency. Dressing thickens in fridge; whisk in water before use. Keep bowl ingredients chilled before assembly for best freshness and crunch. Optional smoked paprika or chili flakes add a spicy kick.

Nutrition

Keywords: Mediterranean chickpea bowl, tahini dressing, healthy lunch, vegan, gluten-free, easy recipe, quick meal

Find it online: https://blairrecipes.com/fresh-mediterranean-chickpea-bowl-recipe-with-easy-creamy-tahini-dressing/