Are you craving a hearty, healthy meal that’s both satisfying and easy to prepare? Look no further than the Roasted Vegetable & Chickpea Bowl. This delightful dish combines a medley of colorful, roasted vegetables with protein-packed chickpeas, all drizzled with a luscious Maple Dijon Tahini Dressing. It’s perfect for meal prep, weeknight dinners, or a nutritious lunch. Let’s dive into the details!
Servings and Preparation Time
- Servings: This recipe yields 4 generous bowls.
- Preparation Time: Approximately 15 minutes.
- Cooking Time: Around 25 minutes.
- Total Time: About 40 minutes.
Ingredients
For the Roasted Vegetables and Chickpeas:
- 1 medium sweet potato, peeled and diced
- 1 red bell pepper, chopped
- 1 zucchini, sliced
- 1 red onion, quartered
- 1 can (15 ounces) chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and freshly ground black pepper, to taste
For the Maple Dijon Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons Dijon mustard
- 2 tablespoons maple syrup
- 2 tablespoons lemon juice
- 2 tablespoons apple cider vinegar
- 1/4 cup water (adjust for desired consistency)
- Salt and freshly ground black pepper, to taste
For Serving:
- 2 cups cooked quinoa or brown rice
- Fresh parsley or cilantro, chopped (optional, for garnish)
Instructions
- Preheat the Oven: Begin by preheating your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
- Prepare the Vegetables and Chickpeas: In a large bowl, combine the diced sweet potato, chopped red bell pepper, sliced zucchini, quartered red onion, and drained chickpeas. Drizzle with olive oil, then sprinkle with smoked paprika, garlic powder, salt, and freshly ground black pepper. Toss everything together until the vegetables and chickpeas are evenly coated with the seasoning.
- Roast the Mixture: Spread the seasoned vegetables and chickpeas in a single layer on the prepared baking sheet. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized, and the chickpeas are crispy.
- Prepare the Dressing: While the vegetables and chickpeas are roasting, prepare the dressing. In a medium bowl, whisk together tahini, Dijon mustard, maple syrup, lemon juice, and apple cider vinegar. Gradually add water, whisking continuously, until the dressing reaches your desired consistency. Season with salt and freshly ground black pepper to taste.
- Assemble the Bowls: Once the vegetables and chickpeas are done roasting, remove them from the oven. In individual serving bowls, add a base of cooked quinoa or brown rice. Top with the roasted vegetable and chickpea mixture. Drizzle generously with the Maple Dijon Tahini Dressing. Garnish with fresh parsley or cilantro, if desired.
Tips for the Perfect Bowl
- Uniform Sizing: Cut your vegetables into similar sizes to ensure even roasting.
- Crispy Chickpeas: For extra crispy chickpeas, pat them dry before seasoning and roasting.
- Dressing Consistency: Adjust the thickness of your dressing by adding more water, one tablespoon at a time, until it suits your preference.
- Meal Prep Friendly: Store the roasted vegetables and chickpeas separately from the dressing to keep everything fresh. When ready to eat, reheat the veggies and chickpeas, then add the dressing just before serving.
Nutritional Benefits
This Roasted Vegetable & Chickpea Bowl is not only delicious but also packed with nutrients:
- Sweet Potatoes: Rich in fiber, vitamins A and C, and antioxidants.
- Red Bell Peppers: High in vitamin C and various antioxidants.
- Zucchini: Low in calories and a good source of vitamin A and antioxidants.
- Chickpeas: Provide protein, fiber, and essential minerals like iron and phosphorus.
- Tahini: Offers healthy fats, protein, and important vitamins and minerals.
Incorporating this bowl into your meal rotation ensures a balanced intake of proteins, healthy fats, and complex carbohydrates, keeping you energized and satisfied.
Related Post: Easy & Delicious Quinoa Salad Recipe – Healthy & Refreshing
Conclusion
The Roasted Vegetable & Chickpea Bowl with Maple Dijon Tahini Dressing is a versatile and flavorful dish that’s sure to become a staple in your kitchen. Its combination of roasted vegetables, crispy chickpeas, and a tangy-sweet dressing makes it a delightful meal for any occasion. Whether you’re meal prepping for the week or seeking a quick dinner solution, this bowl has you covered. Enjoy the medley of textures and flavors, and feel good about nourishing your body with wholesome ingredients.