Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing – Cooking with Casey

Welcome, food lovers! Today, we’re diving into a vibrant and flavorful world of Mediterranean cuisine with a recipe that’s both incredibly healthy and utterly delicious: Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing. This recipe is a testament to the beauty of simple ingredients transformed into a culinary masterpiece. Imagine tender roasted vegetables, bursting with Mediterranean herbs and spices, perfectly complemented by creamy, nutty tahini dressing. It’s a symphony of textures and flavors that will tantalize your taste buds and leave you feeling satisfied and energized. This isn’t just a meal; it’s a culinary journey to the sun-drenched shores of the Mediterranean, all from the comfort of your own kitchen. Whether you’re a seasoned cook or a kitchen novice, this recipe is accessible, adaptable, and guaranteed to become a staple in your weeknight rotation. Get ready to experience the magic of Mediterranean flavors, Cooking with Casey style!

Mediterranean Roasted Veggie & Chickpea Bowls with Creamy Tahini Dressing

A vibrant and healthy meal featuring roasted Mediterranean vegetables, protein-packed chickpeas, and a luscious tahini dressing. Perfect for a quick weeknight dinner or a satisfying lunch.

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Prep Time 20 minutes mins

Cook Time 35 minutes mins

Total Time 55 minutes mins

Course Dinner, Lunch, Main Course

Cuisine Mediterranean, Vegan, Vegetarian

Servings 4 servings

Calories 380 kcal

Equipment

• Large Mixing Bowl
• Baking Sheet
• Small Bowl

Ingredients

  

Roasted Vegetables

• 1 large Red Onion cut into wedges
• 1 Red Bell Pepper cored, seeded, and chopped
• 1 Yellow Bell Pepper cored, seeded, and chopped
• 1 Zucchini chopped
• 1 Yellow Squash chopped
• 1 15-ounce can Chickpeas drained and rinsed
• 2 cups Broccoli Florets
• 2 tablespoons Olive Oil
• 1 teaspoon Dried Oregano
• 1 teaspoon Dried Thyme
• 0.5 teaspoon Garlic Powder
• to taste Salt and Pepper

Tahini Dressing

• 0.25 cup Tahini
• 2 tablespoons Lemon Juice
• 2 tablespoons Water
• 1 tablespoon Olive Oil
• 1 clove Garlic minced
• to taste Salt and Pepper

Garnish

• to taste Fresh Parsley chopped
• to taste Feta Cheese crumbled

Instructions

 

Instructions

• Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
• In a large bowl, combine the red onion, bell peppers, zucchini, yellow squash, chickpeas, and broccoli. Drizzle with olive oil and season generously with oregano, thyme, garlic powder, salt, and pepper. Toss to coat evenly.
• Spread the vegetables in a single layer on the prepared baking sheet. Roast for 30-35 minutes, or until tender and slightly browned, stirring halfway through.
• While the vegetables are roasting, whisk together the tahini, lemon juice, water, olive oil, and minced garlic in a small bowl. Season with salt and pepper to taste. Add more water, 1 tablespoon at a time, if needed to reach your desired consistency.
• Divide the roasted vegetables among four bowls. Drizzle each bowl generously with tahini dressing.
• Garnish with fresh parsley and crumbled feta cheese, if desired. Serve immediately or at room temperature.

Notes

For a spicier kick, add a pinch of red pepper flakes to the roasted vegetables. You can also substitute other vegetables like carrots, eggplant, or Brussels sprouts. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Keyword chickpeas, easy, healthy, mediterranean diet, roasted vegetables, tahini, vegan, vegetarian, weeknight dinner

Why You’ll Love This Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing Recipe

This recipe is more than just a meal; it’s an experience. There are so many reasons why this Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing recipe will quickly become a favorite in your home. First and foremost, it’s unbelievably versatile. The base of roasted vegetables is easily customizable to your preferences and what’s in season. Don’t have zucchini? Substitute with eggplant or butternut squash! Feel free to experiment with different herbs and spices to create your own unique flavor profile. This adaptability makes it perfect for picky eaters and adventurous palates alike.

Beyond its versatility, this recipe is a nutritional powerhouse. Packed with protein-rich chickpeas, fiber-rich vegetables, and healthy fats from the olive oil and tahini, this bowl provides sustained energy and essential nutrients. It’s a fantastic option for a healthy lunch or dinner, perfect for meal prepping, and satisfying enough to curb even the strongest cravings. The vibrant colors of the vegetables are also a feast for the eyes, adding a touch of elegance to any meal.

Finally, the simplicity of this recipe is truly remarkable. With minimal prep time and a short roasting period, this dish comes together quickly and easily. The cleanup is a breeze, too! This means less time spent in the kitchen and more time enjoying the delicious results. It’s perfect for busy weeknights when you crave a healthy and satisfying meal without the fuss. The ease of preparation, combined with its incredible taste and nutritional benefits, makes this Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing recipe a true winner.

Why You Should Try This Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing Recipe

Are you looking for a healthy, flavorful, and satisfying meal that’s also incredibly easy to make? Then you absolutely need to try this Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing recipe! This recipe ticks all the boxes for a perfect weeknight dinner or a make-ahead lunch. The vibrant colors and aromas alone are enough to make your mouth water. But it’s the combination of textures and flavors that truly elevates this dish to a whole new level.

Imagine the satisfying crunch of the roasted vegetables, the creamy smoothness of the tahini dressing, and the subtle sweetness of the bell peppers. It’s a delightful dance of flavors and textures that will keep you coming back for more. This recipe is also incredibly customizable, allowing you to tailor it to your preferences and dietary needs. Want to add some protein? Throw in some grilled chicken or fish. Looking for a vegan option? This recipe is already naturally vegan! The possibilities are endless.

Beyond the taste and versatility, this recipe is a wonderful way to introduce yourself (or your family) to the delicious world of Mediterranean cuisine. It’s a healthy and balanced meal that’s packed with nutrients and flavor. You’ll feel great after enjoying this bowl, knowing you’ve fueled your body with wholesome ingredients. This is a recipe that truly nourishes both your body and soul. So, what are you waiting for? Give it a try and discover your new favorite meal!

Ingredients and Necessary Utensils for Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing

Let’s gather the ingredients and tools you’ll need to create this delicious Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing masterpiece. This recipe focuses on fresh, high-quality ingredients, maximizing flavor and nutritional value.

Ingredients:

• For the Roasted Vegetables:
• 1 large red onion, cut into wedges (red onion adds a sharp sweetness)
• 1 red bell pepper, cored, seeded, and chopped (adds vibrant color and sweetness)
• 1 yellow bell pepper, cored, seeded, and chopped (adds sweetness and a different color)
• 1 zucchini, chopped (adds a mild, slightly sweet flavor)
• 1 yellow squash, chopped (similar to zucchini, but slightly sweeter)
• 1 (15-ounce) can chickpeas, drained and rinsed (adds protein and fiber)
• 2 cups broccoli florets (adds nutrients and a slightly bitter flavor that balances well)
• 2 tablespoons olive oil (adds healthy fats and flavor)
• 1 teaspoon dried oregano (classic Mediterranean herb)
• 1 teaspoon dried thyme (adds an earthy aroma)
• 1/2 teaspoon garlic powder (adds savory flavor)
• Salt and freshly ground black pepper to taste (enhances all flavors)
• For the Tahini Dressing:
• 1/4 cup tahini (creamy base of the dressing, provides healthy fats)
• 2 tablespoons lemon juice (adds tartness and brightness)
• 2 tablespoons water (adjusts the consistency of the dressing)
• 1 tablespoon olive oil (adds richness and flavor)
• 1 clove garlic, minced (adds savory depth)
• Salt and freshly ground black pepper to taste (balances flavors)
• For Serving (optional):
• Fresh parsley, chopped (adds freshness and color)
• Feta cheese, crumbled (adds saltiness and creaminess)

Necessary Utensils:

• Large baking sheet
• Parchment paper
• Large bowl for tossing vegetables
• Small bowl for whisking dressing
• Whisk
• Measuring spoons and cups
• Knife and cutting board
• Serving bowls

Detailed Recipe Steps for Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing

Now, let’s create our Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing! Follow these step-by-step instructions for perfect results.

1. Preheat your oven to 400°F (200°C). This ensures even roasting of the vegetables. Line a large baking sheet with parchment paper for easy cleanup.
2. Prepare the vegetables: In a large bowl, combine the red onion wedges, chopped bell peppers, zucchini, yellow squash, drained and rinsed chickpeas, and broccoli florets. **Ensure the vegetables are roughly the same size for even cooking.**
3. Season the vegetables: Drizzle the vegetables with 2 tablespoons of olive oil. **A good quality olive oil makes a big difference in the flavor.** Season generously with 1 teaspoon of dried oregano, 1 teaspoon of dried thyme, 1/2 teaspoon of garlic powder, salt, and freshly ground black pepper. Toss gently to coat all the vegetables evenly.
4. Roast the vegetables: Spread the seasoned vegetables in a single layer on the prepared baking sheet. **Avoid overcrowding the pan to ensure even browning.** Roast for 30-35 minutes, or until the vegetables are tender and slightly browned, stirring halfway through. **Keep an eye on them towards the end to prevent burning.**
5. Make the tahini dressing: While the vegetables are roasting, prepare the tahini dressing. In a small bowl, whisk together 1/4 cup of tahini, 2 tablespoons of lemon juice, 2 tablespoons of water, 1 tablespoon of olive oil, and 1 minced clove of garlic. Season with salt and pepper to taste. **Add more water, one tablespoon at a time, if you prefer a thinner dressing.**
6. Assemble the bowls: Once the vegetables are roasted, divide them evenly among four serving bowls. Drizzle each bowl generously with the tahini dressing.
7. Garnish and serve: Garnish with fresh parsley and crumbled feta cheese, if desired. Serve immediately or at room temperature. This dish is equally delicious warm or cold!

Tips and Variations for Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing

Here are some tips and variations to customize your Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing to your liking!

• Vegetable Variations: Feel free to substitute or add other vegetables like eggplant, butternut squash, carrots, or sweet potatoes. Experiment with different combinations to discover your favorite flavor profiles.
• Herb Variations: Try adding other Mediterranean herbs such as rosemary, mint, or basil. A sprinkle of red pepper flakes can add a nice kick.
• Protein Boost: Add grilled chicken, fish, or falafel for extra protein. These additions complement the Mediterranean flavors perfectly.
• Grain Addition: Serve the roasted vegetables over quinoa, couscous, or brown rice for a heartier meal.
• Dressing Variations: If you don’t have tahini, you can substitute with a lemon-herb vinaigrette or another creamy dressing of your choice.
• Vegan Option: Omit the feta cheese for a completely vegan option. The recipe is naturally gluten-free.
• Meal Prepping: This recipe is ideal for meal prepping. Roast the vegetables ahead of time and store them separately from the dressing. Assemble the bowls just before serving to maintain freshness and crispness.
• Avoid Overcrowding: Don’t overcrowd the baking sheet when roasting the vegetables. This ensures even cooking and browning. If necessary, roast the vegetables in batches.

Nutritional Values and Benefits of Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing

This Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing recipe is not only delicious but also incredibly nutritious. Let’s delve into the nutritional benefits of the key ingredients.

Chickpeas: An excellent source of plant-based protein and fiber, chickpeas contribute to satiety, aiding in weight management and promoting digestive health. They’re also rich in iron and folate, vital for blood health and cell growth.

Broccoli: Packed with vitamins C and K, broccoli is a powerhouse of antioxidants, boosting immunity and protecting against cell damage. Its high fiber content further aids digestion and promotes gut health.

Bell Peppers: Rich in vitamin C and antioxidants, bell peppers contribute to immune function and overall well-being. Their vibrant colors signify diverse phytonutrients with potent anti-inflammatory properties.

Zucchini and Yellow Squash: These summer squash varieties offer hydrating properties, valuable vitamins, and minerals, supporting overall health and contributing to a balanced diet.

Olive Oil: A cornerstone of the Mediterranean diet, olive oil provides healthy monounsaturated fats that benefit heart health and reduce the risk of chronic diseases. It also adds richness and flavor to the dish.

Tahini: Made from sesame seeds, tahini is a source of healthy fats, protein, and minerals, contributing to satiety and providing sustained energy. Its creamy texture enhances the overall taste experience.

Note: The exact nutritional values will vary based on the specific ingredients used and portion sizes. For precise nutritional information, you can use a nutrition calculator website and input the ingredients and their quantities.

FAQs

Conclusion: Enjoy Your Mediterranean Delight!

This Mediterranean Roasted Veggie & Chickpea Bowls with Tahini Dressing recipe is a testament to the simplicity and deliciousness of Mediterranean cuisine. It’s a complete meal, packed with flavor, nutrients, and ease of preparation. From the vibrant colors to the satisfying textures and the incredible taste, this recipe is a winner. It’s perfect for busy weeknights, meal prepping, and impressing guests. Don’t forget to customize it to your preferences – experiment with different vegetables, herbs, and protein sources. Let your culinary creativity shine!

I encourage you to try this recipe and share your experience in the comments below. Don’t forget to share your culinary creations on social media using #CookingWithCasey. For more delicious and inspiring recipes, check out my other posts, such as Asparagus, Lemon & Basil Ricotta Stuffed Shells or Tortellini with Cream and Spinach with Shrimp. Happy cooking!

And for more recipe inspiration, be sure to check out my Pinterest board: Ovia Recipes on Pinterest