Description
A vibrant Mediterranean bowl featuring crispy roasted chickpeas, fragrant rice, and a creamy tahini sauce, perfect for any occasion.
Ingredients
Scale
- For the Tahini Sauce:
- 2/3 cup yogurt (preferably Fage 5% Greek yogurt)
- 1.5 tbsp parsley (finely minced)
- 1.5 tbsp dill
- 1.5 tbsp lemon juice
- 1 garlic clove (minced)
- Salt and pepper to taste
- For the Roasted Chickpeas:
- 14 oz chickpeas (canned, patted dry with a towel)
- 1/4 cup chickpea liquid (reserved from the can)
- 3.5 tbsp tahini
- 2 tbsp Calabrian chilies
- 1.5 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp lemon juice
- 1/2 tsp ground cumin
- Salt and pepper to taste
- For the Vegetable Rice:
- 1 tbsp oil
- 1/2 onion (diced)
- 2 garlic cloves (minced)
- 1 cup rice (jasmine or basmati)
- 1/2 cup white wine (optional)
- 2 cups stock
- 1 pint tomatoes (halved)
- 1 bell pepper (cut into 1-inch chunks)
- 1 red onion (cut into 1-inch wedges)
- 3 tbsp olive oil
- 2.5 tsp garlic powder
- 1.5 tsp coriander
- 1.5 tsp onion powder
- 1.5 tsp paprika
- 1.5 tsp oregano
- Salt and pepper to taste
- For Garnishing:
- 2 soft-boiled eggs
- 1 avocado (sliced into wedges)
- 1/3 cup feta cheese, crumbled
- 1.5 tbsp mint
- 1.5 tbsp dill
Instructions
- Prepare the Tahini Sauce: In a mixing bowl, combine yogurt, minced parsley, dill, lemon juice, minced garlic, and a pinch of salt and pepper. Whisk until silky smooth and set aside.
- Roast the Chickpeas: Preheat your oven to 400°F (200°C). On a baking sheet, toss the drained chickpeas with chickpea liquid, tahini, Calabrian chilies, olive oil, garlic powder, lemon juice, cumin, salt, and pepper. Spread them out evenly and roast for 25-30 minutes, shaking halfway through.
- Sauté the Vegetables: In a large pot, heat the oil over medium heat. Add diced onion and sauté until soft. Incorporate garlic and cook until fragrant.
- Cook the Rice: Add the rice, stirring to coat with oil. Pour in the wine, simmering until mostly absorbed. Add stock, tomatoes, bell pepper, and red onion. Cover and cook for 15-20 minutes until rice is tender.
- Prepare the Eggs: Soft-boil eggs in boiling water for 6.5 minutes, then plunge into ice water to stop cooking. Peel and slice.
- Assemble the Bowl: Start with vegetable rice as a base. Top with roasted chickpeas, soft-boiled eggs, avocado, feta, and fresh herbs. Drizzle with tahini sauce.
Notes
For a vegan version, use dairy-free yogurt and vegan feta. Store leftovers separately in the fridge for up to 4 days.
Nutrition
- Serving Size: 1 bowl
- Calories: 550
- Sugar: 5g
- Sodium: 450mg
- Fat: 25g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 67g
- Fiber: 14g
- Protein: 20g
- Cholesterol: 120mg