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Mediterranean Chickpea Rice Bowl Recipe

Mediterranean Chickpea Rice Bowl Recipe
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★★★★★

5 from 19 reviews

A vibrant and healthy Mediterranean Chickpea Rice Bowl featuring crispy roasted chickpeas, zesty lemon rice, fresh vegetables, and creamy feta cheese. Perfect for a nourishing lunch or dinner with a delightful mix of textures and flavors.

Ingredients

Scale

For the Chickpeas

  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

For the Rice

  • 1½ cups cooked brown rice or basmati rice
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • ½ teaspoon salt

For the Bowl

  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • ¼ cup red onion, thinly sliced
  • ½ cup crumbled feta cheese
  • ¼ cup Kalamata olives, sliced (optional)
  • 2 tablespoons fresh parsley or dill, chopped
  • Optional: hummus or tzatziki for topping

Instructions

  1. Roast the Chickpeas: Preheat your oven to 400°F (200°C). In a bowl, toss the drained and rinsed chickpeas with olive oil, smoked paprika, ground cumin, garlic powder, salt, and black pepper until evenly coated. Spread them out in a single layer on a baking sheet. Roast in the oven for 20 to 25 minutes, shaking the pan halfway through to ensure even crisping. Remove when they are golden and crispy.
  2. Prepare the Rice: In a mixing bowl, combine the cooked brown or basmati rice with olive oil, lemon juice, and salt. Mix well to incorporate all the flavors. Keep the rice warm until serving.
  3. Assemble the Bowls: Divide the lemon-seasoned rice evenly among four bowls. Top each bowl with the roasted chickpeas, halved cherry tomatoes, diced cucumber, thinly sliced red onion, crumbled feta cheese, and Kalamata olives if using.
  4. Garnish and Serve: Sprinkle chopped fresh parsley or dill over each bowl for a fresh herbal note. Optionally, add a dollop of hummus or tzatziki on top for added creaminess. Serve immediately for the best texture and flavor.

Notes

  • For a vegan option, omit feta cheese or substitute with a plant-based cheese.
  • To save time, use pre-cooked chickpeas and rice.
  • Store components separately if preparing ahead to keep textures intact.
  • Serve with warm pita bread or flatbreads for a more filling meal.
  • Adjust spices according to your taste preference, adding more smoked paprika for extra smokiness.

Nutrition

Keywords: Mediterranean, chickpea bowl, healthy rice bowl, vegetarian, roasted chickpeas, easy recipe, meal prep

Find it online: https://maicook.com/mediterranean-chickpea-rice-bowl-recipe/