This Vegetarian Chickpea Shawarma Bowl is a deliciously wholesome take on Mediterranean-inspired comfort food.
What makes it truly special is the perfect balance of flavors—warmly spiced roasted chickpeas paired with fresh, crunchy vegetables, creamy sauces, and a nutty lemon-tahini drizzle.
Mediterranean Chickpea Shawarma Bowl
Equipment
- 1 Baking Sheet
- 2 mixing bowls
- 1 Chef’s Knife
- 1 Cutting Board
- 1 whisk
Ingredients
For the Chickpeas
- 1 15 oz can chickpeas, rinsed and drained
- 1 tbsp olive oil
- 1 tsp ground cumin
- ½ tsp garlic powder
- ½ tsp smoked paprika
- ½ tsp kosher salt
- ¼ tsp turmeric
For the Lemon Tahini Dressing
- ⅓ cup tahini
- 1 garlic clove minced
- Juice of 1 ½ lemons about 4 tbsp
- ⅓ cup hot water
- Kosher salt and black pepper to taste
For the Bowls
- 2 cups cooked quinoa rice, or cauliflower rice
- 1 ½ cups chopped Romaine lettuce
- 1 cup halved cherry or grape tomatoes
- 1 cup chopped cucumber
- ¼ cup sliced red onion
- ½ cup pita chips store-bought or homemade
- ½ cup tzatziki sauce
- ¼ cup chopped Italian parsley
- ¼ cup crumbled feta cheese
Instructions
- Preheat and Prepare the Oven: Begin by setting your oven to 400°F (200°C) so it has enough time to reach the right temperature before roasting the chickpeas. A properly preheated oven ensures even cooking and helps the chickpeas crisp up beautifully instead of turning out soft. While the oven heats, line a large baking sheet with parchment paper or a silicone baking mat for easy cleanup and to prevent sticking.
- Season the Chickpeas: Drain and rinse the chickpeas thoroughly under cold water to remove excess sodium and starch. Pat them completely dry using a clean kitchen towel or paper towels; removing moisture is the secret to achieving crunch. Transfer the chickpeas into a mixing bowl and drizzle with olive oil. Sprinkle in ground cumin, garlic powder, smoked paprika, kosher salt, and a pinch of turmeric. Toss everything together until every chickpea is evenly coated with spice and oil. This step is where the flavor magic begins, so don’t rush it—make sure the seasonings cling well to each chickpea.
- Roast to Crispy Perfection: Spread the seasoned chickpeas evenly across the prepared baking sheet in a single layer. Crowding the pan can cause steaming, so give them space to breathe. Place the sheet into the preheated oven and roast for 25–30 minutes, shaking the pan halfway through to promote even crisping. When finished, the chickpeas should look golden brown, slightly puffed, and have a satisfying crunch when tasted. Set aside to cool slightly while you prepare the other ingredients.
- Whisk the Lemon-Tahini Dressing: While the chickpeas roast, prepare the dressing. In a small bowl or jar, combine the tahini, minced garlic, freshly squeezed lemon juice, and hot water. Whisk until smooth and creamy. The hot water helps loosen the tahini and creates a silky texture. If the dressing seems too thick, add a splash more water until it reaches a pourable consistency.Taste and season with salt and freshly cracked black pepper.This sauce should taste tangy, nutty, and slightly garlicky—the perfect balance to pair with the roasted chickpeas.
- Chop and Prep the Vegetables: Wash and dry the fresh produce. Roughly chop the Romaine lettuce into bite-sized pieces, halve the cherry tomatoes, dice the cucumber, and slice the red onion thinly. Keep the vegetables in separate bowls or containers so they stay crisp and fresh. Pre-chopping makes assembling the bowls quick and stress-free, especially if you’re preparing several portions at once.
- Cook or Prepare Your Grain Base: If you haven’t already, prepare your chosen base—quinoa, rice, or cauliflower rice. For quinoa or rice, follow package instructions for best results, ensuring the grains are fluffy and fully cooked. Cauliflower rice, on the other hand, can be lightly sautéed in a skillet with a touch of olive oil for just 2–3 minutes to remove excess moisture. This base forms the hearty foundation of your shawarma bowl.
- Assemble the Shawarma Bowls: Take individual serving bowls and begin layering. Start with a generous scoop of your grain base at the bottom. Add a handful of Romaine lettuce for crunch and freshness. Next, scatter on the roasted chickpeas, followed by tomatoes, cucumber, and red onion. Add a small portion of pita chips for a crispy bite and spoon a dollop of creamy tzatziki over the top. Sprinkle with fresh parsley and crumbled feta cheese for an herby, salty finishing touch.
- Drizzle and Serve: Finally, drizzle each bowl generously with the homemade lemon-tahini dressing. The dressing ties all the flavors together, coating the crisp vegetables, grains, and chickpeas in a tangy, nutty layer of flavor. Serve immediately while the chickpeas are still warm for maximum crunch.
- Meal Prep and Storage Tips: If you’re preparing these bowls ahead of time, store the components separately in airtight containers. Keep the chickpeas, vegetables, grains, and sauces apart until you’re ready to eat. Combine everything just before serving to keep textures fresh and crisp. The roasted chickpeas and vegetables will keep well for 3–4 days in the refrigerator, making this recipe perfect for meal prep lunches or quick dinners during the week.
Notes
- Chickpeas should be patted dry before roasting to achieve maximum crispiness.
- Use fresh lemon juice for the dressing to enhance its bright, tangy flavor.
- The recipe is highly adaptable—substitute quinoa, rice, or cauliflower rice depending on dietary needs.
- Keep sauces (tzatziki and tahini) separate if preparing ahead to maintain textures.
- Pita chips add crunch but can be omitted for a gluten-free option.
- Roasted chickpeas can be made in advance and stored in an airtight container for up to 3 days.
- Garnishes like parsley and feta are optional but add flavor, texture, and visual appeal.
Beyond taste, it’s a nutrient-packed powerhouse: chickpeas provide plant-based protein and fiber to keep you full, while quinoa or rice offers sustained energy.
The addition of olive oil and tahini introduces heart-healthy fats without excess saturated fat.
With only about 262 calories per serving, this bowl is satisfying yet light, making it ideal for both weight-conscious eaters and those seeking nutrient-dense meals.
Plus, it’s quick to prepare, fully customizable, and easy to meal-prep for busy weekdays.
Whether served as a hearty lunch or a refreshing dinner, this recipe is a perfect example of healthy eating that never sacrifices flavor.
Must-Have Tools for Perfect Results
Baking Sheet
Essential for roasting chickpeas until they reach a crispy, golden perfection. A high-quality, non-stick baking sheet ensures even heat distribution and can be used for roasting vegetables, baking cookies, or toasting nuts.
Mixing Bowls
Sturdy mixing bowls are vital for tossing chickpeas with spices and whisking together the lemon-tahini dressing. Look for a nesting set, which saves space and provides multiple sizes for various kitchen needs.
Sharp Chef’s Knife
A reliable chef’s knife makes prepping vegetables like cucumbers, tomatoes, and lettuce both quick and safe. Beyond this recipe, it’s a versatile tool that every kitchen needs for chopping, slicing, and dicing with precision.
Glass Storage Containers
Perfect for meal-prepping these bowls in advance, glass containers keep ingredients fresh while making it easy to reheat and serve. They’re eco-friendly, microwave-safe, and great for storing leftovers.
Chef’s Secrets: Expert Tips For Flavor
The secret to a truly delicious Chickpea Shawarma Bowl lies in layering both flavor and texture.
Roasting the chickpeas at a high temperature until golden ensures they are crisp on the outside yet tender inside.
Don’t skimp on the spices—cumin, smoked paprika, garlic powder, and turmeric create the signature shawarma flavor.
For the dressing, add hot water gradually to the tahini until you achieve a smooth, pourable consistency; this prevents clumping and ensures a perfect coating over the bowl.
When chopping vegetables, aim for uniform pieces so each bite has a balanced mix of flavors.
Finally, fresh herbs like parsley or cilantro and a sprinkle of feta elevate the dish, making it taste restaurant-quality.
Serving Suggestions: How To Enjoy Best
Serve these bowls warm or at room temperature, depending on preference.
Pair with additional sides such as warm pita bread, roasted vegetables, or a simple cucumber-tomato salad for a Mediterranean-inspired feast.
Drizzle extra tahini dressing for richness or add a few dashes of hot sauce for a spicy kick.
This recipe works beautifully as a meal-prep lunch, as each component maintains its texture when stored separately.
For a lighter version, swap rice or quinoa for cauliflower rice and skip the feta.
The bowls also pair well with sparkling water or iced herbal tea for a refreshing contrast.
Storage Tips: Keep Ingredients Fresh
To maintain the best texture and flavor, store each component separately. Roasted chickpeas should be kept in an airtight container at room temperature for up to 3 days; refrigeration can make them slightly softer.
Fresh vegetables and herbs should be stored in the fridge and added just before serving.
Both the tahini dressing and tzatziki sauce can be stored in small jars in the refrigerator for 3–4 days.
If you want to meal prep multiple bowls for the week, keep grains at the bottom, followed by chickpeas and vegetables, and drizzle the dressing only when serving.
Avoid adding pita chips until ready to eat to preserve their crunch.
Frequently Asked Questions
1. Can I use canned chickpeas instead of fresh?
Yes! Canned chickpeas are convenient and work perfectly. Just make sure to rinse and pat them dry to achieve the best roasting results.
2. How can I make this recipe gluten-free?
Simply swap the pita chips for gluten-free crackers or omit them entirely. The bowls remain satisfying and flavorful without gluten.
3. Can I prepare the bowls ahead of time?
Absolutely. Keep the grains, roasted chickpeas, and vegetables separate in airtight containers. Assemble just before eating to maintain freshness and texture.
4. Can I make this dish spicier?
Yes, add a pinch of cayenne pepper or chili powder to the chickpea seasoning, or drizzle a little hot sauce on top when serving.
5. What are good alternatives to tahini for the dressing?
If tahini isn’t available, try blending Greek yogurt with lemon juice, garlic, and a splash of olive oil for a creamy, tangy dressing.
