Description
These Quick and Easy Spiced Chickpea Bowls are a flavorful and satisfying meal option that can be customized with your favorite grains, veggies, and toppings. The spiced chickpeas are simmered in a fragrant blend of spices and served with fresh cucumber, herbs, and a creamy element for a delicious Mediterranean-inspired dish.
Ingredients
Units
Scale
For the Spiced Chickpeas:
- 2 tbsp olive oil
- 1/2 medium onion, chopped
- 1 garlic clove, minced
- 1 tbsp chili powder
- 1 tbsp ground cumin
- 1 tsp turmeric
- 1 tsp garam masala
- 1 tsp salt
- Pinch of cinnamon (optional)
- Pinch of cayenne pepper (optional)
- 2 (14 oz) cans chickpeas, drained and rinsed
- 1 (14 oz) can fire-roasted diced tomatoes
For the Bowls:
- 2 cups cooked couscous, quinoa, or rice
- 1 cup chopped cucumber
- 1/2 cup chopped fresh herbs (parsley, mint, or cilantro)
- 1/2 cup plain yogurt or hummus (optional)
- Lemon wedges
- Toasted pita or flatbread (optional)
Instructions
- Cook the Chickpeas: In a large skillet, heat olive oil over medium heat. Sauté onion for 3–4 minutes until soft. Add garlic and spices (chili powder, cumin, turmeric, garam masala, salt, and optional cinnamon and cayenne). Cook for 1 minute until fragrant. Add chickpeas and fire-roasted tomatoes. Stir well and let simmer uncovered for about 15–20 minutes, until the mixture thickens slightly.
- Prepare Bowl Ingredients: While the chickpeas are simmering, cook your grain of choice if not already done. Chop cucumber and herbs. Warm pita or flatbread if using.
- Assemble the Bowls: In each bowl, add a scoop of cooked grains, a generous portion of the spiced chickpeas, chopped cucumber, and fresh herbs. Top with a dollop of yogurt or hummus, a drizzle of olive oil, and a squeeze of lemon juice. Serve with toasted pita if desired.
Notes
- Use quinoa for a gluten-free option.
- Chickpeas can be made ahead and stored for up to 4 days in the fridge.
- Adjust spice levels by increasing or omitting cayenne.
- Great for meal prep—store toppings and chickpeas separately and assemble when ready.
Nutrition
- Serving Size: 1 bowl
- Calories: ~450
- Sugar: ~7 g
- Sodium: ~600 mg
- Fat: ~15 g
- Saturated Fat: ~2 g
- Unsaturated Fat: ~11 g
- Trans Fat: 0 g
- Carbohydrates: ~55 g
- Fiber: ~10 g
- Protein: ~16 g
- Cholesterol: 0 mg
