Roasted Carrot Chickpea Bowl

The first time I made this bowl, I was exhausted after a long day and wanted something comforting but not heavy. I threw everything on one sheet pan, halfway convinced it would be mediocre, but those chickpeas turned impossibly crispy while the carrots turned candy-sweet. Now it is the dinner I turn to when I need food that feels like a hug but does not demand much from me.

Last winter my sister came over for dinner, skeptical about a bowl of roasted vegetables being satisfying. She went back for seconds and asked for the tahini recipe before she even left. Now she makes it every Sunday for meal prep, just like I do.

Ingredients

• 1 lb carrots: Look for medium carrots that feel heavy and firm, as thinner ones can dry out in the high heat of roasting
• 1 medium red onion: The sweetness of red onion mellows beautifully in the oven, becoming almost jammy
• 1 can chickpeas: Rinse them thoroughly and pat completely dry with a clean towel for the crispiest result
• 2 tbsp olive oil: This helps the spices cling to everything and encourages even browning
• 1 tsp ground cumin: Earthy and warm, this bridges the sweetness of carrots with the smokiness of paprika
• 1/2 tsp smoked paprika: The smoky depth here is what keeps the bowl from tasting one-note
• 1/2 tsp ground coriander: Bright and citrusy, it lifts the heavier spices and keeps things fresh
• 1/2 tsp salt: Essential for drawing out the natural sweetness of the vegetables as they roast
• 1/4 tsp black pepper: Adds just enough subtle heat to balance the tahini later
• 2 cups cooked quinoa or brown rice: The foundation that makes this a complete meal, though greens work too
• 1/4 cup fresh parsley: A hit of freshness and color that cuts through the richness
• 1/4 cup pomegranate seeds: Optional but worth it for the pop of tart juiciness against the roasted earthiness
• 1/4 cup tahini: Use a well-stirred jar, as the sediment at the bottom can make the dressing gritty
• 2 tbsp lemon juice: Freshly squeezed makes a noticeable difference in brightness
• 1 tbsp maple syrup or honey: Just enough to mellow the tahini and bring everything together
• 1 small garlic clove: Minced finely so no one bites into a raw chunk
• 2–4 tbsp warm water: The secret to turning thick tahini into a silky, pourable dressing

Instructions

Get the oven hot:

Preheat to 425°F so the vegetables start roasting the moment they hit the pan

Prep everything for roasting:

Toss carrots, red onion, and chickpeas with olive oil and all the spices until evenly coated

Spread and roast:

Arrange in a single layer and roast for 25 to 30 minutes, stirring halfway for even browning

Whisk the dressing:

Blend tahini, lemon juice, maple syrup, garlic, and salt, adding warm water until smooth

Assemble the bowls:

Layer grains with roasted vegetables and chickpeas, then drizzle generously with dressing

Finish it off:

Scatter parsley and pomegranate seeds on top for color and a burst of freshness

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This bowl has become my go-to for friends who say they do not like vegetarian food. The combination of textures and flavors always wins them over, and I love seeing people change their minds with just one bite.

Make It Your Own

Sweet potatoes or butternut squash work beautifully in place of carrots, especially in fall when they are at their sweetest. Bell peppers or zucchini can be added for more variety, just adjust the roasting time so nothing burns.

Serving Ideas

Skip the grains and serve over mixed greens for a lighter version, or wrap everything in a warm tortilla for lunch the next day. The roasted vegetables are also excellent tossed with pasta for a heartier meal.

Storage And Meal Prep

Keep the roasted vegetables and dressing in separate containers for up to four days, and reheat the vegetables in a warm oven to maintain their texture. The tahini dressing thickens in the fridge, so whisk in a splash of water before serving.

• Add toasted pumpkin seeds or slivered almonds just before serving for extra crunch
• Double the dressing and use it throughout the week on salads or grain bowls
• Roast a second pan of vegetables while the oven is hot for even more leftovers

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Hope this bowl becomes a staple in your kitchen the way it has in mine.

Common Recipe Questions

→ Can I make this ahead of time?

Yes, you can roast the vegetables and chickpeas up to 3 days ahead. Store in an airtight container and reheat before serving. Make the dressing fresh or store separately.

→ What grain works best?

Quinoa, brown rice, or farro pair beautifully. You can also serve over mixed greens for a lighter version or skip grains entirely for a low-carb option.

→ How do I get crispy chickpeas?

Ensure chickpeas are thoroughly drained and patted dry. Roast at 425°F and don't overcrowd the pan. Stir halfway through for even crisping.

→ Can I use other vegetables?

Absolutely. Sweet potatoes, bell peppers, zucchini, or cauliflower work well. Adjust roasting time as needed for different vegetables.

→ Is this freezer-friendly?

The roasted components freeze well for up to 2 months. Thaw overnight and reheat in the oven. Add fresh dressing and garnishes before serving.