Greek Inspired Chickpea Bowl
Greek Inspired Chickpea Bowl
This Greek inspired chickpea bowl is filled with fresh Mediterranean flavors and a mix of delicious textures. Crisp Greek salad with salty vegan feta, and perfectly seasoned roasted chickpeas are served over a bed of tender pearled couscous. It’s then finished with a rich, creamy dairy free tzatziki sauce.
It's a satisfying meal that delivers plenty of fiber and a nice boost of plant based protein. Each component is simple to make, and the tzatziki can be prepared a day in advance for even better flavor.
If you prefer a gluten free option or just a different texture, try swapping the pearled couscous for brown or white rice or quinoa.
Serves 2-3
Ingredients
15.5oz (439g) Garbanzo Beans or Chickpeas, rinsed
1 1/2 Tbsp (23ml) Olive Oil
1/2 tsp dried Oregano
1/4 tsp dried Thyme
1/4 tsp Garlic Powder
1/4 tsp Onion Powder
1/4 tsp Cumin Powder
1/4 tsp Salt
Black Pepper to taste
Serve with:
fresh Lemon
toasted flatbread
Greek Salad
2 mini or Persian Cucumbers, sliced
6oz (200g) Cherry Tomatoes, halved
1/2 cup (65g) thinly sliced Red Onion, cut into quarters
1/2 cup (70g) Vegan Feta, cubed or crumbled
1/3 cup (45g) Kalamata Olives
2 Tbsp (30ml) good Olive Oil
1 Tbsp (15ml) Red Wine Vinegar
1 tsp (2g) dried Oregano
Salt & Pepper to taste
Tzatziki (can be made ahead)
1/2 cup (70g) Vegan Sour Cream (sub plain unsweetened Plant Based Yogurt)
1 mini (Persian) Cucumber, finely grated, squeezed
1 large clove Garlic, pressed or grated
2 Tbsp (30ml) Lemon Juice (1/2 half med Lemon)
1 Tbsp (3g) finely chopped Dill
1 Tbsp (3g) finely chopped Mint
2 tsp (10ml) good Olive Oil
Salt & Pepper to taste
Pearled Couscous
1 cup (160g) dry Pearled Couscous
1 1/2 cups (354ml) Water or Vegetable Broth
1 Tbsp (15g) Vegan Butter
Directions
1.Make the tzatziki by finely grating the cucumber. Let it drain in a bowl or fine-mesh sieve for 5–8 minutes, then gently squeeze out any excess moisture.
2.In a medium bowl, combine the drained cucumber, vegan sour cream, lemon juice, pressed garlic, fresh herbs, olive oil, salt, and pepper. Cover and refrigerate until ready to serve.
3.Prepare the pearled couscous (or your preferred grain) according to the package directions. For this recipe, 1 cup of dry pearled couscous was cooked with 1½ cups of vegan chicken broth. First, toast the couscous in 1 tablespoon of butter over medium heat. Add the hot broth, bring to a boil, then reduce to a simmer. Cook for about 15 minutes, or until the couscous is tender. Drain any remaining liquid, if needed.
4.Drain and rinse the chickpeas, then place them in a bowl. Toss with olive oil and the seasonings until evenly coated. Spread the chickpeas in a single layer on a lined baking sheet. Bake at 400°F for 15 minutes, or until golden brown. They should be lightly crisp on the outside while remaining tender inside. Set aside.
5.While the chickpeas are baking, prepare the Greek salad. In a large bowl, combine the sliced cucumber, halved cherry tomatoes, sliced red onion, and Kalamata olives. Toss with olive oil, red wine vinegar, and dried oregano. Season with salt and pepper, then gently fold in the cubed vegan feta.
6.Assemble your bowls by dividing the cooked couscous among serving bowls. Top with the roasted chickpeas and Greek salad, then finish with a generous drizzle of tzatziki. Add a squeeze of fresh lemon juice, if desired.
7.Store any leftovers separately in airtight containers in the refrigerator for up to 3 days.
