Introduction
If you’re looking for a nutritious, satisfying, and delicious dish that’s easy to make, Roasted Zucchini and Chickpea Bowls with Herb Tahini is a perfect choice. This recipe is packed with vibrant, plant-based ingredients that not only provide essential nutrients but are also bursting with flavor. Roasting zucchini brings out its natural sweetness, while the chickpeas add a hearty protein punch. Topped with fresh parsley, crunchy sunflower seeds, and drizzled with a herbed tahini dressing, this dish makes a delightful meal for lunch or dinner.
Tahini, made from sesame seeds, adds a creamy richness to the dish without the need for dairy, making this bowl both vegan and gluten-free. The combination of roasted vegetables and the fresh, bright notes of the herbed tahini sauce will leave your taste buds singing with delight!
Ingredients:
For the Roasted Zucchini and Chickpeas:
- 2 medium zucchinis, sliced into half-moons
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
For the Herbed Tahini Sauce:
- 1/4 cup tahini
- Juice of 1 lemon
- 1 clove garlic, minced
- 1/4 cup fresh parsley, finely chopped
- 1/4 cup water (more if needed for desired consistency)
- Salt and pepper to taste
For the Toppings:
- 1/4 cup fresh parsley, chopped (for garnish)
- 2 tablespoons sunflower seeds (optional, for crunch)
Preparation:
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone mat for easy cleanup.
Step 2: Prepare the Zucchini and Chickpeas
In a large mixing bowl, toss the sliced zucchinis and chickpeas with olive oil, cumin, smoked paprika, garlic powder, salt, and pepper. Make sure everything is evenly coated with the seasoning.
Step 3: Roast the Zucchini and Chickpeas
Spread the seasoned zucchini slices and chickpeas evenly on the prepared baking sheet. Roast in the preheated oven for 25-30 minutes, or until the zucchini is tender and slightly caramelized, and the chickpeas are golden and crispy. Be sure to toss them halfway through to ensure even cooking.
Step 4: Make the Herbed Tahini Sauce
While the zucchini and chickpeas are roasting, prepare the herbed tahini sauce. In a small bowl, whisk together the tahini, lemon juice, minced garlic, chopped parsley, salt, and pepper. Slowly add water, a little at a time, while whisking until you reach your desired consistency (smooth and pourable but not too runny).
Step 5: Assemble the Bowls
Once the zucchini and chickpeas are done roasting, remove them from the oven and let them cool slightly. In individual serving bowls, arrange a generous portion of the roasted zucchini and chickpeas. Drizzle each bowl with the herbed tahini sauce, and top with fresh parsley and sunflower seeds for added flavor and crunch.
COOKING Note:
- You can substitute the zucchini with other vegetables such as eggplant, bell peppers, or squash.
- For added texture, consider adding a grain base like quinoa or farro to your bowls.
- If you prefer a spicier dish, sprinkle some red pepper flakes over the zucchini and chickpeas before roasting.
Serving Suggestions:
This Roasted Zucchini and Chickpea Bowl is a versatile dish that can be served in various ways:
- Serve it over a bed of greens like spinach, arugula, or mixed lettuce for a hearty salad.
- Pair it with a side of whole grain like brown rice or quinoa for a more filling meal.
- Add some avocado slices or a dollop of hummus for extra creaminess and richness.
Tips:
- Roast in Batches: To ensure everything roasts evenly and crisps up nicely, make sure the zucchini and chickpeas are not too crowded on the baking sheet. If needed, roast in two batches.
- Storage: Store leftover roasted zucchini and chickpeas separately from the sauce in airtight containers. They will keep in the fridge for up to 3 days. The herbed tahini sauce can also be refrigerated and will last for about 5 days.
- Tahini Consistency: If your tahini is too thick, warm it up slightly before mixing it with water and lemon juice. This will make it easier to blend smoothly.
Prep Time:
- 10 minutes
Cooking Time:
- 30 minutes
Total Time:
- 40 minutes
Nutritional Information (Per Serving):
- Calories: 320 kcal
- Protein: 10 g
- Carbohydrates: 24 g
- Fat: 22 g
- Fiber: 6 g
- Sodium: 320 mg
Conclusion:
This Roasted Zucchini and Chickpea Bowl with Herbed Tahini is the perfect meal for anyone looking for a quick, healthy, and satisfying option. The roasted zucchini provides a subtle sweetness, while the chickpeas offer a crunchy texture and a rich source of plant-based protein. The herbed tahini sauce elevates the entire dish with its creamy, nutty flavor complemented by the brightness of fresh lemon and parsley. Whether you’re vegan, gluten-free, or just looking to add more plant-based meals to your routine, this bowl is sure to become a go-to favorite in your kitchen.
Print
Roasted Zucchini and Chickpea Bowls with Herb Tahini
- Total Time: 40 minutes
Ingredients
For the Roasted Zucchini and Chickpeas:
- 2 medium zucchinis, sliced into half-moons
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
For the Herbed Tahini Sauce:
- 1/4 cup tahini
- Juice of 1 lemon
- 1 clove garlic, minced
- 1/4 cup fresh parsley, finely chopped
- 1/4 cup water (more if needed for desired consistency)
- Salt and pepper to taste
For the Toppings:
- 1/4 cup fresh parsley, chopped (for garnish)
- 2 tablespoons sunflower seeds (optional, for crunch)
Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone mat for easy cleanup.
Step 2: Prepare the Zucchini and Chickpeas
In a large mixing bowl, toss the sliced zucchinis and chickpeas with olive oil, cumin, smoked paprika, garlic powder, salt, and pepper. Make sure everything is evenly coated with the seasoning.
Step 3: Roast the Zucchini and Chickpeas
Spread the seasoned zucchini slices and chickpeas evenly on the prepared baking sheet. Roast in the preheated oven for 25-30 minutes, or until the zucchini is tender and slightly caramelized, and the chickpeas are golden and crispy. Be sure to toss them halfway through to ensure even cooking.
Step 4: Make the Herbed Tahini Sauce
While the zucchini and chickpeas are roasting, prepare the herbed tahini sauce. In a small bowl, whisk together the tahini, lemon juice, minced garlic, chopped parsley, salt, and pepper. Slowly add water, a little at a time, while whisking until you reach your desired consistency (smooth and pourable but not too runny).
Step 5: Assemble the Bowls
Once the zucchini and chickpeas are done roasting, remove them from the oven and let them cool slightly. In individual serving bowls, arrange a generous portion of the roasted zucchini and chickpeas. Drizzle each bowl with the herbed tahini sauce, and top with fresh parsley and sunflower seeds for added flavor and crunch.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: 320 kcal
- Sodium: 320 mg
- Protein: 10 g