Print

Mediterranean Chickpea Bowl Recipe

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.3 from 21 reviews

This Mediterranean Chickpea Bowl is a vibrant, nutrient-packed meal featuring a blend of lemon herb yogurt sauce, Calabrian chile hummus, a fragrant brown rice pilaf, and perfectly seasoned roasted chickpeas and vegetables. Topped with fried eggs, creamy avocado, crumbled feta, and fresh herbs, this bowl offers a delicious balance of textures and flavors inspired by Mediterranean cuisine.

Ingredients

Lemon Herb Yogurt Sauce

  • ½ cup plain Greek yogurt
  • 1 tablespoon chopped parsley
  • 1 tablespoon chopped dill
  • 1 tablespoon lemon juice
  • 1 garlic clove, grated
  • Salt and pepper, to taste

Calabrian Chile Hummus

  • 14 ounces canned chickpeas
  • ¼ cup reserved canned chickpea liquid
  • 3 tablespoons tahini
  • 1-2 tablespoons Calabrian chilies
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon minced garlic
  • 1 teaspoon lemon juice
  • Salt and pepper, to taste

Brown Rice Pilaf

  • 1 tablespoon oil
  • ½ medium onion, chopped
  • 2 garlic cloves, minced
  • 1 cup brown rice
  • ½ cup white wine
  • 2 cups vegetable or chicken stock

Roasted Chickpeas and Vegetables

  • 14 ounces canned chickpeas, drained, rinsed, and dried
  • 1 pint cherry tomatoes
  • 1 bell pepper, sliced
  • 1 red onion, sliced
  • 2 tablespoons olive oil
  • 2 teaspoons garlic powder
  • 1 teaspoon coriander
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • Salt and pepper, to taste

Remaining Ingredients

  • 2 fried eggs
  • 1 avocado, sliced
  • ¼ cup crumbled feta
  • 1 tablespoon chopped mint
  • 1 tablespoon chopped dill

Instructions

  1. Prepare the Lemon Herb Yogurt Sauce: In a small bowl, combine Greek yogurt, chopped parsley, dill, lemon juice, grated garlic, salt, and pepper. Mix well and set aside to allow flavors to meld.
  2. Make the Calabrian Chile Hummus: In a blender or food processor, add chickpeas, reserved chickpea liquid, tahini, Calabrian chilies, olive oil, minced garlic, lemon juice, salt, and pepper. Blend until smooth and creamy. Adjust seasoning as needed, then transfer to a serving bowl.
  3. Cook the Brown Rice Pilaf: Heat oil in a saucepan over medium heat. Add chopped onion and minced garlic, sautéing until soft and translucent. Stir in the brown rice and cook for 1-2 minutes to toast slightly. Pour in white wine, allowing it to reduce by half. Add vegetable or chicken stock, bring to a boil, then reduce heat to low, cover, and simmer for about 45 minutes until the rice is tender and liquid is absorbed. Fluff with a fork.
  4. Roast Chickpeas and Vegetables: Preheat oven to 400°F (200°C). On a baking sheet, toss drained chickpeas, cherry tomatoes, bell pepper slices, and red onion slices with olive oil, garlic powder, coriander, onion powder, paprika, oregano, salt, and pepper. Spread evenly and roast for 25-30 minutes, shaking the pan halfway through, until the chickpeas are crispy and vegetables are tender and slightly caramelized.
  5. Fry the Eggs: In a skillet, cook eggs sunny side up or to desired doneness with a little oil over medium heat until whites are set but yolks remain runny.
  6. Assemble the Mediterranean Chickpea Bowl: In serving bowls, start with a base of brown rice pilaf. Arrange roasted chickpeas and vegetables on one side, a generous scoop of Calabrian chile hummus on another, and drizzle with lemon herb yogurt sauce. Top with sliced avocado, fried eggs, crumbled feta, and sprinkle with chopped mint and dill for a fresh finish.

Notes

  • For a spicier hummus, increase Calabrian chilies to your preference.
  • Brown rice cooking times can vary; check package instructions and adjust liquid as needed.
  • Use fresh herbs to maximize flavor and freshness in the sauces and toppings.
  • To make this dish vegan, substitute the yogurt sauce with a dairy-free yogurt and omit the fried eggs and feta or replace with vegan alternatives.
  • Leftover roasted chickpeas and vegetables can be stored in the refrigerator for up to 3 days.

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