Roasted Veggie Chickpea Bowls with Maple Dijon Tahini Dressing

A simple, healthy bowl with roasted veggies, chickpeas, and a creamy maple Dijon tahini dressing. It is easy to make and great for busy weeks.

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INTRODUCTION

Roasted Veggie Chickpea Bowls with Maple Dijon Tahini Dressing are a tasty, healthy version of a grain bowl. They mix roasted zucchini, carrot, broccoli, red onion, and chickpeas over quinoa or rice with a smooth tahini dressing. This meal is filling, full of fiber, and has plant-based protein. It is a lighter option that works well for a balanced diet and is easy to scale for meal prep. If you like quick, wholesome bowls, you may also enjoy the healthy taco salad with shiitake meat and cilantro lime dressing for another fresh idea.

This bowl is a good mix of textures and tastes. The maple in the dressing adds a light sweetness without a lot of sugar. The chickpeas add protein and fiber so this becomes a high protein meal when you pair it with quinoa. It is gluten free and can be made diabetic-friendly with portion control and whole grains.

WHY YOU WILL LOVE THIS RECIPE

You will love this recipe because it is simple, fast, and flexible. It is a great choice for busy nights and a great meal prep option for the week. The roasted veggies give deep flavor without heavy sauces, and the tahini dressing adds creaminess with healthy fats. It is a lighter option that can help with calorie control and is good for weight loss when served in proper portions. This bowl is heart healthy because of the olive oil, tahini, and lots of vegetables. It is also a healthy version of a comfort bowl you might otherwise make with heavy sauces.

HOW TO MAKE Roasted Veggie Chickpea Bowls with Maple Dijon Tahini Dressing

Start by preparing the vegetables and chickpeas. Roast them until golden and tender. Meanwhile, make the dressing and cook your quinoa or rice. Assemble bowls with a base of quinoa, a generous scoop of roasted veggies and chickpeas, and a drizzle of the maple Dijon tahini dressing. For a different texture and flavor, try a recipe like roasted gnocchi with vegetables and feta on another night.

EQUIPMENT NEEDED

• Baking sheet
• Parchment paper
• Mixing bowls
• Whisk or fork
• Measuring spoons and cups
• Knife and cutting board
• Oven or air fryer (see variations for air fryer method)
• Serving bowls

Ingredients You’ll Need :

1 zucchini, sliced, 1 carrot, sliced, 1 broccoli crown, cut into florets, 1 red onion, quartered, 1 can chickpeas (15 oz), drained and rinsed, 2 tablespoons olive oil, 1 teaspoon smoked paprika, Salt and pepper to taste, 2 cups cooked quinoa or rice, 1/4 cup tahini, 1 tablespoon Dijon mustard, 1 tablespoon maple syrup, 2 tablespoons lemon juice, 2 tablespoons water

STEP-BY-STEP INSTRUCTIONS :

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a mixing bowl, combine zucchini, carrot, broccoli, red onion, and chickpeas with olive oil, smoked paprika, salt, and pepper. Toss well.
Spread the mixture on the baking sheet and roast for 20–25 minutes, stirring halfway through until golden.
While roasting, whisk together tahini, Dijon mustard, maple syrup, lemon juice, and water in a small bowl until smooth. Adjust consistency with more water if needed; season with salt and pepper.
To serve, divide cooked quinoa or rice into bowls. Top with roasted veggies and chickpeas then drizzle with dressing.

HOW TO SERVE Roasted Veggie Chickpea Bowls with Maple Dijon Tahini Dressing

Serve this bowl warm or at room temperature. Place 1 to 1 1/2 cups of cooked quinoa or rice in each bowl as a base. Add about 1 to 1 1/2 cups of the roasted vegetable and chickpea mix. Drizzle 2 to 3 tablespoons of the maple Dijon tahini dressing on top. For a lighter option, use more greens and less grain. If you are watching calories, keep portions to 1 cup of grains and more vegetables, and use a smaller drizzle of dressing. This portion control makes the bowl a good fit for weight loss plans.

For diabetics or people watching sugar, choose quinoa or brown rice and measure the grain portion. The recipe is low in added sugar — only 1 tablespoon of maple syrup in the dressing — so it can be diabetic-friendly when paired with fiber-rich quinoa and vegetables.

STORAGE & FREEZING : Roasted Veggie Chickpea Bowls with Maple Dijon Tahini Dressing

Store leftovers in airtight containers in the fridge for up to 4 days. Keep the dressing separate until ready to eat; this keeps the vegetables from getting soggy. To reheat, warm the roasted veggies and chickpeas in the oven at 350°F (175°C) for 8–10 minutes or microwave for 1–2 minutes. If you want to freeze, place roasted veggies and chickpeas in a freezer-safe bag for up to 3 months. Thaw in the fridge overnight before reheating. Cooked quinoa freezes well too, but again, keep dressing separate.

SERVING SUGGESTIONS

• Add a fresh green salad on the side for a balanced meal. A simple spinach salad with lemon vinaigrette is heart healthy and light.
• Top bowls with a spoonful of plain Greek yogurt or a sprinkle of feta for extra protein.
• Serve with steamed green beans or a roasted sweet potato for added fiber and vitamins. Try pairing this bowl with a warm fall side like roasted honeynut squash with cottage cheese for a balanced, seasonal plate.

VARIATIONS

• Healthier version: Use a lighter oil spray or reduce olive oil to 1 tablespoon and add a splash of lemon juice before roasting. Increase the veggies and skip the rice for a more low calorie meal. This lighter option keeps the flavor while cutting fat and calories.
• High-protein or low-carb version: For a high protein meal, add baked tofu, tempeh, or grilled chicken to each bowl. For a low-carb version, swap the quinoa or rice for cauliflower rice or extra greens. Both options boost protein or lower carbs while keeping the bowl balanced.
• Air fryer or oven-baked version: Oven-baked is the main method. For an air fryer option, preheat the air fryer to 375°F (190°C). Toss the veggies and chickpeas with oil and spices, then air fry in a single layer for 12–15 minutes, shaking halfway. The air fryer gives a crispy finish in less time and is great when you want a quick meal prep method.

FAQs

Q: Is this recipe healthy?
A: Yes. The bowl is full of vegetables, fiber, and plant protein from chickpeas. It uses olive oil and tahini for healthy fats. With proper portion control, this is a healthy version of a hearty bowl.

Q: Is this recipe high in protein?
A: It is a moderately high protein plant-based meal. Chickpeas and quinoa add protein and fiber. To make it a true high protein meal, add tofu, tempeh, or a lean meat.

Q: Can I freeze the cooked veggies and chickpeas?
A: Yes. Freeze roasted veggies and chickpeas in airtight bags for up to 3 months. Thaw in the fridge overnight before reheating. Keep the dressing separate and add it after you reheat.

Q: Is this diabetic-friendly?
A: It can be. The dish is low in added sugar and rich in fiber. Use brown rice or quinoa in measured portions and pair the bowl with non-starchy vegetables to manage blood sugar. Always check portion sizes and adjust to your meal plan.

Q: Can I make this gluten free?
A: Yes. All ingredients listed are naturally gluten free. Ensure your tahini and any store-bought items are labeled gluten free if you have strong sensitivity.

Q: How long will this keep in the fridge?
A: Stored in an airtight container, the roasted veggies and chickpeas will keep 3–4 days. Keep grains and dressing separate if possible.

MAKE-AHEAD TIPS FOR Roasted Veggie Chickpea Bowls with Maple Dijon Tahini Dressing

• Roast the vegetables and chickpeas on a Sunday and store them in a container. Cook a big batch of quinoa or rice and cool it. Keep the dressing in a small jar in the fridge. Each day, build bowls in minutes.
• Pack the grain and roasted mix in meal prep containers for up to 4 days. Add fresh greens or toppings when you eat. This recipe is great for meal prep and for busy weekday lunches.
• If you want to save time in the morning, pre-measure dressing into small containers so you can grab-and-go. These steps make this bowl an easy, ready-to-eat option for work or school lunches.

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