Healthy Recipe of the Week

If you’re like me and prefer a vegan or vegetarian protein source, this bowl of greatness may be your next best bite! You can use three cups of whatever vegetables you have on hand, and prepare them whatever way you prefer: steamed, sautéed, or roasted. If wheat berries aren’t your thing, you can swap them for quinoa, farro, or brown rice. Try this dish warm or cold!

Bits & Bobs Chickpea Bowl

Ingredients

• 2 tablespoons Tahini
• 2 tablespoons Extra Virgin Olive Oil
• 2 tablespoons Fresh Mint (chopped)
• 2 teaspoons Ginger (minced)
• 1/2 teaspoon Kosher Salt
• 1 tablespoon + 1 tablespoon Red Wine Vinegar
• 1/2 cup Red Onion (thinly sliced)
• 2 cups Wheat Berries (cooked) (*may substitute for quinoa, farro, or brown rice)
• (1) 15-ounce can Chickpeas (no salt added, drained and rinsed)
• 1 cup Carrot (grated)
• 1 cup Snap Peas (chopped)
• 1 cup Grape Tomatoes (quartered)

Directions

To prepare the dressing:In a small bowl, whisk together the tahini, olive oil, mint, ginger, and salt with one (1) tablespoon of the red wine vinegar and two (2) tablespoons water.

In another small bowl, toss the red onion with the remaining one (1) tablespoon of red wine vinegar.

In a serving bowl, add the wheat berries then arrange the chickpeas, carrots, snap peas, and tomatoes. Top with the red onions. Serve with the dressing.

Optional extras: Sprigs of mint, lemon wedges, and toasted sesame seeds

Yields:  4 servings

Preparation Time: 20 minutes

Nutritional Information

Per serving (1 3/4 cups): 400 Calories | 13g Total Fat | 1.5g Saturated Fat | 58g Carbohydrates | 13g Fiber | 5g Total Sugar | 0g Added Sugar | 15g Protein | 310mg Sodium

 

 

 

 

 

Reference

Sherwood, K. (2025, May/June). The healthy cook: Plantspiration. Nutrition Action, P. 17.