Oven-Roasted Mediterranean Chickpea and Vegetable Grain Bowl

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-06-18 · Updated 2026-06-18

An easy, nourishing grain bowl with oven-roasted chickpeas, seasonal vegetables, and a lemon-tahini dressing for a satisfying plant-based meal. This mediterranean-inspired vegan (vegan) ready in about 40 minutes pairs cooked quinoa, medium red bell pepper, diced, medium zucchini, diced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 480 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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 1/2 cups cooked quinoa
• 1 can (15 oz) canned chickpeas, drained and rinsed
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 1 small red onion, sliced
• 3 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 3 tbsp tahini
• 2 tbsp lemon juice
• 2 tbsp water
• 1/2 tsp garlic powder
• 2 tbsp fresh parsley, chopped

Instructions

1. Step 1: Preheat oven to 425°F. In a large bowl, toss 1 can (15 oz) drained and rinsed chickpeas, 1 diced medium red bell pepper, 1 diced medium zucchini, and 1 small sliced red onion with 3 tbsp olive oil, 1 tsp smoked paprika, 1 tsp ground cumin, 1 tsp kosher salt, and 1/2 tsp black pepper until evenly coated.
2. Step 2: Spread the chickpeas and vegetables on a large rimmed baking sheet in a single layer. Roast for 25-30 minutes, stirring halfway, until vegetables are tender and chickpeas are crispy on the edges.
3. Step 3: While roasting, prepare the dressing by whisking together 3 tbsp tahini, 2 tbsp lemon juice, 2 tbsp water, and 1/2 tsp garlic powder in a small bowl until smooth and creamy.
4. Step 4: To assemble, divide 1 1/2 cups cooked quinoa between bowls. Top with the roasted chickpeas and vegetables, drizzle with the lemon-tahini dressing, and sprinkle 2 tbsp chopped fresh parsley over the top.