Mediterranean Chicken and Chickpea Bowls

 Mediterranean Chicken and Chickpea Bowls

Mediterranean Chicken and Chickpea Bowls are a flavorful, protein-packed meal with a variety of vibrant and fresh ingredients. The combination of seasoned chicken, crispy chickpeas, and a zesty dressing creates a wholesome and satisfying dish. Here's how to make them:

Ingredients:

For the Chicken:

2 chicken breasts (or thighs)

1 tbsp olive oil

1 tsp garlic powder

1 tsp onion powder

1 tsp dried oregano

1 tsp ground cumin

1/2 tsp smoked paprika

Salt and pepper, to taste

For the Chickpeas:

1 can (15 oz) chickpeas, drained and rinsed

1 tbsp olive oil

1/2 tsp cumin

1/2 tsp paprika

Salt and pepper, to taste

For the Bowls:

2 cups cooked quinoa, rice, or couscous (optional base)

1 cucumber, diced

1 cup cherry tomatoes, halved

1/4 red onion, thinly sliced

1/2 cup Kalamata olives, pitted and halved

1/4 cup feta cheese, crumbled

Fresh parsley or cilantro, chopped (for garnish)

For the Tzatziki Sauce:

1/2 cup Greek yogurt

1 tbsp lemon juice

1 clove garlic, minced

1 tbsp fresh dill, chopped (or 1 tsp dried dill)

1/2 cucumber, grated and excess water squeezed out

Salt and pepper, to taste

Instructions:

1. Prepare the Chicken:

Preheat the grill or a skillet over medium-high heat.

Rub the chicken breasts with olive oil, garlic powder, onion powder, oregano, cumin, paprika, salt, and pepper.

Grill or cook the chicken for 6-7 minutes per side (depending on thickness) until fully cooked and the internal temperature reaches 165°F (74°C). Let the chicken rest for a few minutes before slicing it thinly.

2. Roast the Chickpeas:

Preheat the oven to 400°F (200°C).

Toss the chickpeas with olive oil, cumin, paprika, salt, and pepper.

Spread them on a baking sheet in a single layer and roast for 20-25 minutes, shaking the pan halfway through, until crispy and golden.

3. Make the Tzatziki Sauce:

In a small bowl, combine the Greek yogurt, lemon juice, minced garlic, dill, grated cucumber, salt, and pepper.

Stir until smooth. Adjust seasoning to taste.

4. Assemble the Bowls:

Start by adding a base of quinoa, rice, or couscous to each bowl.

Top with sliced chicken, roasted chickpeas, diced cucumber, cherry tomatoes, red onion, Kalamata olives, and crumbled feta cheese.

5. Drizzle with Tzatziki:

Spoon or drizzle the tzatziki sauce over the top of each bowl.

Garnish with fresh parsley or cilantro.

6. Serve:

Serve immediately or refrigerate for later.

These Mediterranean Chicken and Chickpea Bowls are a vibrant, wholesome meal that brings together fresh flavors, protein, and healthy fats, making them perfect for lunch or dinner. The creamy tzatziki adds a refreshing touch to the savory ingredients!