Oven-Roasted Chickpeas and Quinoa High-Fiber Bowl

By AislePrompt Editorial · Published 2026-04-28 · Updated 2026-04-28

A nutritious high-fiber bowl featuring roasted chickpeas and fluffy quinoa, packed with vegetables and a tangy lemon-tahini dressing. This Mediterranean-inspired healthy bowl recipe (vegetarian, gluten free), ready in about 45 minutes, pairs chickpeas (canned, drained and rinsed), quinoa (uncooked), olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup chickpeas (canned, drained and rinsed)
• 3/4 cup quinoa (uncooked)
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 1 carrot (medium, grated)
• 1 cucumber (medium, diced)
• 1 cup cherry tomatoes (halved)
• 1/4 cup fresh parsley (chopped)
• 3 tbsp tahini
• 2 tbsp lemon juice
• 2 tbsp water
• 1/4 tsp garlic powder
• 1/4 tsp black pepper

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Instructions

1. Step 1: Preheat the oven to 400°F. In a bowl, toss 1 cup chickpeas with 1 tbsp olive oil, 1 tsp smoked paprika, 1/2 tsp ground cumin, and 1/2 tsp salt until evenly coated. Spread chickpeas on a baking sheet and roast for 25 minutes, shaking halfway, until crispy and fragrant.
2. Step 2: Rinse 3/4 cup quinoa under cold water, then combine with 1 1/2 cups water in a medium pot. Bring to a boil over medium-high heat, reduce to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat and let stand covered for 5 minutes.
3. Step 3: In a large bowl, combine cooked quinoa, 1 grated medium carrot, 1 diced medium cucumber, 1 cup halved cherry tomatoes, and 1/4 cup chopped fresh parsley. Toss gently to mix.
4. Step 4: In a small bowl, whisk together 3 tbsp tahini, 2 tbsp lemon juice, 2 tbsp water, 1/4 tsp garlic powder, 1/4 tsp black pepper, and 1 tbsp olive oil until smooth and creamy. If too thick, add more water, one teaspoon at a time.
5. Step 5: Drizzle the tahini dressing over the quinoa and vegetable mixture, then top with the crispy roasted chickpeas. Toss lightly to combine and serve immediately or chilled.