Moroccan Chickpea Bowl (Meal Prep Lunch)

These Moroccan Chickpea Bowls are perfect for a meal prep lunch! Packed with fresh veggies, grains, and plant-based protein, it’s a perfect vegetarian lunch that you can prep ahead of time. 

Hi, friends! How we holding up? Whatever you are feeling today is valid. Sending you lots of love and light right now. On a lighter note, I’m excited to have my intern April back on the blog today! You may remember her from her No Bake Pumpkin Cheesecake. She’s been a huge help BTS at TFD over the past 9 months and I’m so sad to see her go! But she is going to do amazing things in her career as a RD and can’t wait to see where her journey takes her. April created a delicious recipe for us today and I enjoyed it for lunch all of last week. It was nice to meal prep this at the beginning of the week and then be able to just take it out of the fridge for lunch – one less thing to worry about. And the foundation of the bowls uses pantry staples so it’s a win-win! April, take it away!

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Life has changed pretty drastically these past couple weeks. The current uncertainty and upheaval of our daily routines can no doubt lead to stress and anxiety. Yet, my hope is this time at home can also be an opportunity to slow down, rest, learn, and explore new hobbies. If you’ve been wanting to cook more and add some new recipes to your repertoire, then now is the perfect opportunity to get back into the kitchen.Try this nourishing Moroccan Chickpea Bowl recipe for a simple meal bursting with satisfying textures, diverse flavors, and nutrient-dense ingredients. Spicy and tangy, crunchy and creamy—this meal has it all. Perfect for meal prep, you can make this dish ahead of time and grab a quick bowl whenever you’re hungry. While many of us may be working from home right now, prepping and streamlining mealtime is one way you can reduce stress and create routine in otherwise chaotic times.Judging by the barren shelves of canned goods and grains in grocery stores across America right now, there’s a good chance you stocked up on two of the pantry staples utilized in this recipe, quinoa and chickpeas. Protein- and fiber-packed quinoa serves as the satisfying and filling base for this bowl, which is then piled high with nutrient-dense toppings.

How To Meal Prep Moroccan Chickpea Bowls

First, crispy chickpeas and cauliflower are roasted and tossed with a Moroccan spice mix made with warming vibrant spices like cumin, turmeric, cinnamon, ginger, and more (save this mix and add to any veggie or meat dish for an instant flavor boost). Next, carrots and red onion are added for fresh flavor, and a sprinkle of feta cheese and a scoop of hummus add creamy satisfying fats. It’s all topped off with a super simple honey lemon vinaigrette for a burst of tart sweet flavor.Whether you’re looking for a nourishing meal to enjoy with your family or an easy lunch you can grab while you work at home, this Moroccan Chickpea Bowl will satisfy.

Moroccan Chickpea Bowl (Meal Prep Lunch)

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• Author: Kara @ The Foodie Dietitian
• Total Time: 80 minutes
• Yield: 5 servings 1x

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Ingredients

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For the Moroccan spice blend:

• 2 teaspoons cumin
• 2 teaspoons paprika
• 1 teaspoon turmeric
• 1 teaspoon cinnamon
• ½ teaspoon ground ginger
• ½ teaspoon coriander
• ½ teaspoon cardamom
• ½ teaspoon ground black pepper
• ¼ teaspoon cayenne (optional)

For the dressing:

• ¼ cup lemon juice (about 1 large or 2 small lemons)
• 1 tablespoon white wine vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon honey
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 1/2 cup extra virgin olive oil

For the bowls:

• 2, 15.5 oz cans chickpeas, drained, rinsed, and outer skins removed*
• 5 cauliflower florets, chopped (about 1 head)
• 1 cup dry white quinoa, rinsed
• 4–6 carrots, peeled into ribbons (about 2 cups)
• 1 cup minced red onion (about ½ red onion)
• 5 tablespoons Hummus
• ½ cup crumbled feta
• Parsley, for garnish
• 2 tablespoons avocado oil, divided
• ½ teaspoon salt, divided
• Optional: 5 whole wheat pita wraps, for serving

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Instructions

For the Moroccan spice blend:

1. To prepare the spice mix, add cumin, paprika, turmeric, cinnamon, ginger, coriander, cardamom, black pepper, and cayenne to a small bowl and whisk until combined.

For the dressing:

1. Add lemon juice, vinegar, dijon mustard, honey, salt, and pepper to a small bowl and whisk until combined. While continuously whisking, slowly add olive oil until emulsified.

For the bowls:

1. Preheat oven to 425 degrees F and line two baking sheets with parchment paper.
2. Place chickpeas in a medium sized mixing bowl with 1 tablespoon avocado oil and ¼ teaspoon salt and toss until evenly coated. Place chickpeas on baking sheet.
3. Add cauliflower, remaining avocado oil, 3 teaspoons of spice blend, and ¼ teaspoon salt to the same mixing bowl and toss until evenly coated. Place cauliflower on second baking sheet.
4. Bake chickpeas until crispy and cauliflower until fork tender and slightly browned, about 40-45 minutes.
5. In the meantime, place 1 cup quinoa and 2 cups water in a medium saucepan. Bring to a boil and then reduce to a simmer. Cook covered for about 15 minutes. Fluff with a fork.
6. Placed baked chickpeas back in the mixing bowl and toss with 3 teaspoons of spice blend until evenly coated. Set aside.
7. To assemble bowls, divide the ingredients evenly into five containers. Add quinoa, cauliflower, chickpeas, carrots, red onion, feta, dressing, and hummus. If prepping this in advance, wait to add dressing until ready to eat.
8. Optional: garnish with chopped parsley and include pita wrap.

Notes

• To prepare the chickpeas, drain and rinse chickpeas and place on a towel. Use a second towel to gently roll the chickpeas. This process will help the chickpeas crisp by drying them and rubbing off the outer skins.
• To make vegan, omit feta cheese.

• Prep Time: 30 minutes
• Cook Time: 50 minutes
• Category: Lunch
• Method: Meal Prep
• Cuisine: Moroccan

April is a recent graduate from the Friedman School of Nutrition Science and Policy at Tufts University with a Master’s in Nutrition Interventions, Communications, and Behavior Change and is looking forward to completing her dietetic internship to be a Registered Dietitian. April is passionate about clearing up the confusion surrounding nutrition and making healthful lifestyles simple and actionable. Follow along on her blog www.nourishedbyapril.com and @nourishedbyapril.

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