A simple grain bowl with roasted vegetables, chickpeas, herbs, and lemon.
A filling chickpea bowl with roasted vegetables, brown rice, fresh herbs, and a bright lemon dressing.
Prep
15 min
Cook
30 min
Total
45 min
Serves
4
Difficulty
Easy
Chickpeas, vegetables, whole grains, olive oil, and fresh herbs are common building blocks of everyday Mediterranean-style meals. This bowl is a modern home-style recipe rather than a traditional dish from one specific Blue Region. The components can be prepared ahead and assembled when needed.
What you'll need
Let's cook
Combine the brown rice and water in a medium saucepan. Bring to a boil, reduce the heat to low, cover, and simmer for 35 to 40 minutes until tender and the water is absorbed. Let it rest covered for 5 minutes, then fluff with a fork.
While the rice cooks, heat the oven to 425°F.
Place the chickpeas, bell pepper, zucchini, red onion, and broccoli on a baking sheet. Drizzle with 1 1/2 tablespoons of the olive oil and season with oregano, cumin, salt, and black pepper. Toss to coat.
Roast for 20 to 25 minutes, stirring once halfway through, until the vegetables are tender and lightly browned and the chickpeas are slightly crisp.
Whisk the remaining olive oil with the lemon juice in a small bowl.
Divide the cooked brown rice among four bowls. Top with the roasted chickpeas and vegetables, parsley, and diced avocado if using.
Drizzle the lemon dressing over the bowls and serve warm or at room temperature.
Nutrition
Calories
461
Protein
14g
Carbohydrates
65g
Fat
17g
Fiber
13g
The vegetables can be roasted while the rice cooks. For meal prep, keep the dressing and avocado separate until serving.
Spread the vegetables and chickpeas in a single layer so they roast rather than steam. Pat the chickpeas dry before roasting for better browning.
Quinoa or barley can replace the brown rice. Sweet potato can replace the zucchini. Fresh cilantro can replace the parsley.
Serve warm or at room temperature with extra lemon wedges. Add a spoonful of plain yogurt or tahini sauce if desired.
Related reading
Blue Regions reviews recipes and related content before publication and makes corrections or updates when needed. Nutrition information, where provided, is an estimate and may vary. We may use AI tools to assist with writing and visual content. Some images may be AI-generated illustrations rather than photographs of the actual dish. We remain responsible for the content we publish.
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