Chickpea and Roasted Veggie Grain Bowl with Tahini-Miso Dressing

Introduction

Grain bowls are a versatile and nourishing meal option, perfect for a balanced, hearty, and colorful dish that can easily be customized. This Chickpea & Roasted Veggie Grain Bowl with Tahini-Miso Dressing combines roasted vegetables, tender chickpeas, wholesome grains, and a creamy, umami-packed tahini-miso dressing for a delightful vegetarian meal. Rich in fiber, plant-based protein, and essential nutrients, this dish not only pleases the palate but also supports a healthy lifestyle. It’s great for meal prep and can be enjoyed warm or cold, making it a fantastic option for lunch or dinner any day of the week.

Ingredients

For the Grain Bowl:

• 1 cup quinoa (or other grains like farro, brown rice, or bulgur)
• 1 1/2 cups water or vegetable broth (for cooking quinoa)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 large sweet potato, peeled and diced
• 1 red bell pepper, chopped
• 1 zucchini, sliced
• 1 red onion, cut into wedges
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• Salt and black pepper to taste
• 2 cups fresh spinach or kale, roughly chopped
• 1/4 cup fresh cilantro, chopped (optional)

For the Tahini-Miso Dressing:

• 1/4 cup tahini
• 1 tablespoon white or yellow miso paste
• 2 tablespoons lemon juice
• 1 tablespoon rice vinegar
• 1 tablespoon soy sauce or tamari (for gluten-free)
• 1 teaspoon maple syrup or honey
• 2 cloves garlic, minced
• 1/4 teaspoon grated ginger
• 3-4 tablespoons warm water (to thin the dressing)
• Salt to taste

Preparation

Step 1: Cook the Grains

1. Rinse the quinoa thoroughly under cold water to remove any bitterness.
2. In a medium saucepan, combine 1 cup of quinoa with 1 1/2 cups of water or vegetable broth. Bring to a boil over medium-high heat.
3. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until all the water is absorbed. Remove from heat and let it sit covered for 5 minutes.
4. Fluff with a fork and set aside.

Step 2: Roast the Vegetables

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large bowl, toss the diced sweet potato, bell pepper, zucchini, and red onion with olive oil, smoked paprika, ground cumin, salt, and black pepper until well coated.
3. Spread the vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for 25-30 minutes, or until tender and slightly caramelized, turning them halfway through for even cooking.
4. Remove from the oven and set aside.

Step 3: Prepare the Chickpeas

1. While the vegetables are roasting, heat a small skillet over medium heat.
2. Add the drained chickpeas to the skillet and sprinkle with a pinch of smoked paprika, salt, and pepper. Cook for about 5-7 minutes, stirring occasionally, until they become slightly crispy.
3. Remove from heat and set aside.

Step 4: Make the Tahini-Miso Dressing

1. In a small mixing bowl, combine the tahini, miso paste, lemon juice, rice vinegar, soy sauce, maple syrup, minced garlic, and grated ginger.
2. Whisk until smooth and creamy, adding 3-4 tablespoons of warm water to reach the desired consistency. Adjust seasoning with a pinch of salt if necessary.
3. Set the dressing aside.

Step 5: Assemble the Grain Bowl

1. In a large bowl or individual serving bowls, arrange a base layer of cooked quinoa.
2. Add a generous portion of roasted vegetables, followed by a handful of fresh spinach or kale.
3. Top with the crispy chickpeas and a drizzle of tahini-miso dressing.
4. Sprinkle with chopped cilantro for added freshness (if using).

Cooking Note

• Feel free to swap out the grains for whatever you have on hand. Farro, barley, or wild rice work just as well.
• You can replace any of the vegetables with your favorites; consider adding roasted broccoli, Brussels sprouts, or carrots for more variety.
• The dressing can be made in advance and stored in the refrigerator for up to 5 days.
• For extra protein, consider adding a boiled egg or a scoop of hummus on top.

Serving Suggestions

Serve this Chickpea & Roasted Veggie Grain Bowl warm for a comforting meal or chilled for a refreshing lunch. Garnish with a sprinkle of toasted sesame seeds, sliced avocado, or a handful of chopped nuts for extra texture. This dish pairs beautifully with a side of warm pita bread or a light green salad. It’s also perfect for meal prepping—store the ingredients separately and assemble just before eating for maximum freshness.

Tips

• Make a big batch of quinoa and roasted veggies to use throughout the week.
• Double the recipe for the tahini-miso dressing to use on salads or as a dip for veggies.
• Use canned or jarred chickpeas for convenience, or cook them from scratch if you have time.
• To save time, you can use pre-chopped vegetables or frozen options.
• Store leftovers in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave or enjoy cold.

Prep Time: 20 minutes

Cooking Time: 30 minutes

Total Time: 50 minutes

Nutritional Information (Per Serving)

• Calories: 450 kcal
• Protein: 15g
• Sodium: 600mg
• Carbohydrates: 60g
• Fiber: 12g
• Sugars: 8g
• Fat: 16g

Conclusion

The Chickpea & Roasted Veggie Grain Bowl with Tahini-Miso Dressing is a deliciously healthy meal that’s easy to customize to suit your tastes. Packed with vibrant vegetables, wholesome grains, and a creamy, flavorful dressing, it’s a satisfying dish that’s sure to become a staple in your kitchen. Whether you’re seeking a filling lunch, a light dinner, or an impressive dish for meal prepping, this grain bowl has you covered.

Chickpea and Roasted Veggie Grain Bowl with Tahini-Miso Dressing

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• Author: Imili Johnson
• Total Time: 50 minutes

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Ingredients

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For the Grain Bowl:

• 1 cup quinoa (or other grains like farro, brown rice, or bulgur)
• 1 1/2 cups water or vegetable broth (for cooking quinoa)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 large sweet potato, peeled and diced
• 1 red bell pepper, chopped
• 1 zucchini, sliced
• 1 red onion, cut into wedges
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• Salt and black pepper to taste
• 2 cups fresh spinach or kale, roughly chopped
• 1/4 cup fresh cilantro, chopped (optional)

For the Tahini-Miso Dressing:

• 1/4 cup tahini
• 1 tablespoon white or yellow miso paste
• 2 tablespoons lemon juice
• 1 tablespoon rice vinegar
• 1 tablespoon soy sauce or tamari (for gluten-free)
• 1 teaspoon maple syrup or honey
• 2 cloves garlic, minced
• 1/4 teaspoon grated ginger
• 3–4 tablespoons warm water (to thin the dressing)
• Salt to taste

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Instructions

Step 1: Cook the Grains

1. Rinse the quinoa thoroughly under cold water to remove any bitterness.
2. In a medium saucepan, combine 1 cup of quinoa with 1 1/2 cups of water or vegetable broth. Bring to a boil over medium-high heat.
3. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until all the water is absorbed. Remove from heat and let it sit covered for 5 minutes.
4. Fluff with a fork and set aside.

Step 2: Roast the Vegetables

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large bowl, toss the diced sweet potato, bell pepper, zucchini, and red onion with olive oil, smoked paprika, ground cumin, salt, and black pepper until well coated.
3. Spread the vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for 25-30 minutes, or until tender and slightly caramelized, turning them halfway through for even cooking.
4. Remove from the oven and set aside.

Step 3: Prepare the Chickpeas

1. While the vegetables are roasting, heat a small skillet over medium heat.
2. Add the drained chickpeas to the skillet and sprinkle with a pinch of smoked paprika, salt, and pepper. Cook for about 5-7 minutes, stirring occasionally, until they become slightly crispy.
3. Remove from heat and set aside.

Step 4: Make the Tahini-Miso Dressing

1. In a small mixing bowl, combine the tahini, miso paste, lemon juice, rice vinegar, soy sauce, maple syrup, minced garlic, and grated ginger.
2. Whisk until smooth and creamy, adding 3-4 tablespoons of warm water to reach the desired consistency. Adjust seasoning with a pinch of salt if necessary.
3. Set the dressing aside.

Step 5: Assemble the Grain Bowl

1. In a large bowl or individual serving bowls, arrange a base layer of cooked quinoa.
2. Add a generous portion of roasted vegetables, followed by a handful of fresh spinach or kale.
3. Top with the crispy chickpeas and a drizzle of tahini-miso dressing.
4. Sprinkle with chopped cilantro for added freshness (if using).

• Prep Time: 20 minutes
• Cook Time: 30 minutes

Nutrition

• Calories: 450
• Sodium: 600mg
• Protein: 15g