Print

Irresistible 30-Minute Mediterranean Chickpea Grain Bowl

Mediterranean Chickpea Grain Bowl
Print Recipe

A healthy and flavorful Mediterranean-inspired grain bowl with spiced chickpeas, fresh vegetables, and herbed yogurt sauce.

Ingredients

Scale
  • Tomato Bulgur
    • 1 cup fine bulgur
    • 1 1/2 cups vegetable broth
    • 2 tablespoons tomato paste
    • 1 tablespoon olive oil
    • 1/2 teaspoon paprika
    • 1/2 teaspoon salt
    • 1/4 teaspoon black pepper
  • Spiced Chickpeas
    • 1 can chickpeas, drained and rinsed
    • 1 tablespoon olive oil
    • 2 tablespoons tomato sauce
    • 1 teaspoon paprika
    • 1/2 teaspoon ground cumin
    • 1/4 teaspoon garlic powder
    • 1/4 teaspoon salt
    • 1/4 teaspoon black pepper
  • Salad
    • 3 cups chopped romaine lettuce
    • 1/2 cucumber, sliced
    • 1/2 cup shredded carrots
    • 1/2 cup cooked lentils
    • 1 tablespoon olive oil
    • 1 tablespoon lemon juice
    • 1/4 teaspoon salt
  • Herbed Yogurt
    • 1/2 cup plain Greek yogurt
    • 1 tablespoon lemon juice
    • 1 tablespoon water
    • 1 tablespoon chopped parsley
    • 1/4 teaspoon dried mint
    • 1 pinch salt

Instructions

  1. In a small saucepan, heat the olive oil and stir in the tomato paste for 30 seconds.
  2. Add the vegetable broth, paprika, salt, and black pepper, then bring to a gentle simmer.
  3. Stir in the bulgur, cover, remove from the heat, and let it sit for 12 to 15 minutes until tender. Fluff with a fork.
  4. While the bulgur rests, heat the olive oil in a skillet over medium heat.
  5. Add the chickpeas, tomato sauce, paprika, cumin, garlic powder, salt, and black pepper.
  6. Cook for 5 to 7 minutes, stirring often, until the chickpeas are coated and slightly caramelized.
  7. In a bowl, toss the romaine, cucumber, shredded carrots, cooked lentils, olive oil, lemon juice, and salt.
  8. In a small bowl, stir together the Greek yogurt, lemon juice, water, parsley, dried mint, and salt until smooth.
  9. Divide the tomato bulgur between serving bowls.
  10. Add the spiced chickpeas and salad to each bowl.
  11. Spoon the herbed yogurt over the top and serve right away.

Notes

  • For a vegan version, replace Greek yogurt with dairy-free yogurt.
  • Meal prep tip: Prepare the components separately and assemble just before serving.
  • Adjust spices to your preference.

Nutrition

Keywords: Mediterranean Chickpea Grain Bowl, Chickpea and Lentil Bowl, Healthy Vegetarian Grain Bowl, Tomato Bulgur Bowl, Yogurt Sauce Bowl, Easy Meal Prep Bowl

Find it online: https://zoerecipe.com/mediterranean-chickpea-grain-bowl-recipe/