Favorite Roasted Chickpea Meal

Favorite Roasted Chickpea Meal

The flavors! The textures! The mix of temperatures! I’m not kidding when I say it’s my favorite... I definitely make a version of this more frequently than any other meal. Sometimes it’s as tacos or with cauliflower instead of broccoli, but the flavors and contrasts remain the same.

These are the key elements of deliciousness: spicy roasted chickpeas & broccoli, creamy tahini-lemon-garlic-yogurt sauce, avocado, harissa, and brown rice (or tortillas, or quinoa). My ultimate comfort bowl. It’s the food version of a self-hug.

This is such a great weeknight meal, whether or not you meal-prep some of the components.  The timing is reasonable and it is a healthy, balanced, flavorful dinner.  I'm sure you'll love it as much as I do.

A note on spices and flavors in cooking.  Everyone's taste buds are unique!  Please adjust spices and flavors to your liking and to what you have on hand.  For this particular spice mixture I kept the measurements the same to make it easy.  However, I typically add more cayenne or other chili powders to make it spicier.  Sometimes I run out of a spice so I leave it out and bump up a little bit more of a compatible ingredient.  For example, if I'm out of granulated onion, I add more garlic.  Or if I'm low on coriander, I'll use a bit more cumin.  You can also adjust to your taste buds!  My best friend loves garlic and usually triples the amount in a recipe.  Or adds it if there was none.  That's one of my favorite parts of cooking.  I rarely cook a recipe exactly as written because I have techniques or flavors that I know work for me or because I don't have every exact ingredient.  So I hope you try this out and put your own twist on it to make it the perfect comfort bowl for YOU.  <3

Variations to keep it interesting:

  • use broccoli or cauliflower (or a mix!)
  • add another veggie that needs to be used up (sad carrots?)
  • change up your base!
    • use brown rice, quinoa, or a bed of greens
    • wrap up like a burrito
    • turn into a taco bar

Things you can meal prep:

  • rice or quinoa
  • tahini-yogurt sauce
  • spice mixture
  • roasting veggies (chop in advance)

Things to feel good about:

  • easy dinner
  • mostly pantry staples (easy to throw together on a whim!)
  • flexible recipe (lots of modifications to mix it up!)
  • if you're missing a spice just skip it & it'll still taste good
  • so many yummy toppings
  • balanced meal - healthy fats, proteins, vitamins, and carbs
  • the food version of a self-hug

 

My Favorite Roasted Chickpea Meal

prep & cook time: 45 min | clean up: a few mixing bowls | serves 2-3

formula:

1 can chickpeas, rinsed and drained

~3-4 c chopped broccoli or cauliflower, stem included! (1 small head or about 1/2 large)

~1/2 c chopped onion (use what you have or how much you'd like)

a few T of oil that works with high heat like grapeseed or avocado

spice mix: 1/2 t each dried/powdered cumin, coriander, onion, garlic, parsley, paprika, cayenne*; 1/4 t sea salt & a few grinds of black pepper (*use less or omit if you don't like spicy)

for tahini-yogurt sauce:

1/4 c greek yogurt

1/4 c tahini

1 clove of garlic (or more)

1 1/2 T lemon (or the juice of 1/2-1 lemon depending on size & juiciness)

1 T water

salt + pepper to taste

 

to serve:

brown rice (or quinoa, or greens, or tortillas, etc.)

sliced avocado

harissa* or chili garlic paste or other hot sauce

tahini-yogurt sauce

 

Directions for no meal prep:

Preheat oven to 425 degrees.  Have baking racks on the lowest level and the top third.  Line a baking sheet with parchment paper.

If serving with rice or quinoa, start cooking that now using a rice cooker or stove top method.  Always rinse your rice and quinoa!  The grains are less mushy and sticky the better they're rinsed. 

While oven is preheating, chop veggies & prep spice mixture in a small bowl.  Drain & rinse chickpeas.  Lay them between two clean dishtowels or paper towels.  Gently roll them between the towels to dry.  You'll end up with some of the skins off the chickpeas.  DO NOT DISCARD!  Sorry for yelling, but these turn into the most delicious crispy bits.  Combine the veggies and chickpeas with their skins in a large mixing bowl.  Drizzle with a couple tablespoons of oil, sprinkle in the spice mixture, and stir to coat.  Spread out evenly on the parchment paper covered baking sheet.  The oven should be preheated now, so pop the pan in to roast on the bottom rack. 

While the veggie-chickpea mixture is roasting, make the the tahini-yogurt sauce.  Combine all ingredients in a bowl (a decent sized cereal bowl works well) and whisk.  I like to crush my garlic & squeeze my lemon (through a small sieve) directly into the bowl so I don't lose any juices.  The sauce will go through an interesting process where it seizes up a bit before it smooths out.  It will be thick! If you want it thinner, add more water or lemon juice (to make it tangier).

Now would be a good time to check the roasting pan.  (It's probably been 10 minutes.) Take the pan out of the oven and stir/flip so we can get more browning and crispy bits. Put it back in the oven on the upper-middle rack.  Check on your rice/quinoa if you forgot about it.  If it is done, set aside to stay warm until serving.  Clean up the mess you made, but leave out the lemon, a knife & small cutting board to slice the avocado.  Do that now and squeeze with a little lemon to prevent browning.  If you're making tacos, warm your tortillas while the chickpeas & veggies finish roasting.  You want them looking nice and crispy, but not dry.  You can always turn off the oven and keep them warm while you finish pulling the rest of it together.  

When all the components are ready, plate it up!  For a bowl, put in your rice/quinoa/greens, top with 1/3-1/2 roasted chickpea & veggies, a good scoop of the tahini-yogurt, a few slices of avocado, and some harissa.  For a burrito, put all that in a big tortilla & eat!  For a taco bar, put all the components in cute dishes/jars and let everyone build their own at the table.  Enjoy! <3

 

Directions with meal prep:

to do in advance: 

- measure spice mixture into a small jar or container

- cook rice or quinoa and store in the fridge

- chop broccoli/cauliflower & onion and store in the fridge

- make tahini sauce and store in the fridge: Combine all ingredients in a bowl (a decent sized cereal bowl works well) and whisk.  I like to crush my garlic & squeeze my lemon (through a small sieve) directly into the bowl so I don't lose any juices.  The sauce will go through an interesting process where it seizes up a bit before it smooths out.  It will be thick! If you want it thinner, add more water or lemon juice (to make it tangier).

When it is time to cook dinner, preheat oven to 425 degrees.  Have baking racks on the lowest level and the top third.  Line a baking sheet with parchment paper.

While oven is preheating, prep chickpeas. Drain & rinse, then lay them between two clean dishtowels or paper towels.  Gently roll them between the towels to dry.  You'll end up with some of the skins off the chickpeas.  DO NOT DISCARD!  Sorry for yelling, but these turn into the most delicious crispy bits.  Combine the veggies and chickpeas with their skins in a large mixing bowl.  Drizzle with a couple tablespoons of oil, sprinkle in the spice mixture, and stir to coat.  Spread out evenly on the parchment paper covered baking sheet.  The oven may not be preheated now, but you can pop the pan in to roast on the bottom rack anyway.  Set a timer for 15 minutes in case you forget about them.

Clean up your mixing bowl.  Relax for a few minutes, water your plants, or text your mom/best friend to say hi & I love you.  You can do this because you already did half the hard work! Nice job! 

When the timer goes off, take the pan out of the oven and stir/flip so we can get more browning and crispy bits. Put it back in the oven on the upper-middle rack.  Set another timer for 15 minutes.  During this time slice your avocado, take out your sauces, and prep your base (heat up the rice/quinoa, rinse the greens, warm the tortillas).  Keep an eye on the chickpeas so they don't overcook.  You want crispy skins & browned veggies, but not super dried-out chickpeas.  

You can always turn off the oven and keep them warm while you finish pulling the rest of it together.  

When all the components are ready, plate it up!  For a bowl, put in your rice/quinoa/greens, top with 1/3-1/2 roasted chickpea & veggies, a good scoop of the tahini-yogurt, a few slices of avocado, and some harissa.  For a burrito, put all that in a big tortilla & eat!  For a taco bar, put all the components in cute dishes/jars and let everyone build their own at the table.  Enjoy! <3

 

*If you haven't tried harissa before, I HIGHLY recommend it here.  My SO doesn't love roasted red pepper flavor so I get the whole jar to myself and it doesn't last long.  Because I'm the "sauce boss."  This is my favorite use for it.  I prefer the spicy one from Mina, others just aren't as good in my opinion.  You can order the Mina Harissa from Amazon, we did when we first moved to NC because I had a hard time finding it out here!  

 

Don't forget to share with me if you make it! I love to know if I've inspired you. <3 @eat.like.a.queen and #eatlikeaqueen
Eat like a queen & be your best self! 
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