One-Pan Roasted Carrot and Chickpea Bowl Recipe
Introduction
This One-Pan Roasted Carrot and Chickpea Bowl is a flavorful, wholesome dish that combines sweet, caramelized carrots with crispy, spiced chickpeas. Easy to prepare and packed with plant-based protein, it makes a satisfying meal perfect for any day of the week.
Ingredients
- 1 ½ pounds (about 6–7 medium) carrots, peeled and chopped into 1-inch pieces
- 1 (15-ounce) can chickpeas, rinsed, drained, and thoroughly dried
- 3 tablespoons olive oil, divided
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon garlic powder
- ½ teaspoon salt (or to taste)
- ¼ teaspoon black pepper (or to taste)
- ¼ cup tahini
- 3 tablespoons lemon juice, freshly squeezed
- 1–2 tablespoons maple syrup (or honey, if not vegan)
- 3–5 tablespoons water
Instructions
- Step 1: Preheat your oven to 425°F (220°C) and place a large, rimmed baking sheet inside to heat.
- Step 2: In a large bowl, toss the chopped carrots and dried chickpeas with 2 tablespoons olive oil, smoked paprika, cumin, garlic powder, salt, and black pepper until fully coated.
- Step 3: Carefully remove the hot baking sheet from the oven and spread the carrot and chickpea mixture in a single even layer, avoiding overcrowding.
- Step 4: Roast for 25–30 minutes, tossing halfway through, until carrots are tender and caramelized and chickpeas are golden and crisp.
- Step 5: While roasting, whisk together tahini, lemon juice, maple syrup, and remaining 1 tablespoon olive oil in a bowl. Gradually add water, whisking until the dressing is smooth and pourable. Adjust seasoning to taste.
- Step 6: Serve the roasted mixture over a base like quinoa or greens, and drizzle with the tahini dressing. Garnish as desired.
Tips & Variations
- Dry chickpeas thoroughly to ensure they roast to a crispy texture instead of steaming.
- Use rainbow or purple carrots for a more colorful presentation.
- Swap maple syrup with honey if you’re not making a vegan dish.
- Add fresh herbs like parsley or cilantro for extra brightness.
Storage
Store leftover roasted carrots and chickpeas in an airtight container in the refrigerator for up to 3 days. Keep the tahini dressing separate and add just before serving. Reheat the roasted vegetables in a preheated oven or skillet to retain crispness.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use dried chickpeas instead of canned?
Yes, but make sure to cook dried chickpeas thoroughly and dry them completely before roasting to achieve the best texture.
What can I serve this bowl with?
This dish pairs well with quinoa, couscous, rice, or mixed greens for a hearty meal. You can also serve it alongside pita bread or roasted vegetables.
PrintOne-Pan Roasted Carrot and Chickpea Bowl Recipe
This One-Pan Roasted Carrot and Chickpea Bowl is a flavorful and wholesome plant-based dish featuring caramelized roasted carrots and crispy chickpeas, all tossed with smoky spices and served with a creamy tahini lemon dressing. Easy to make on a single baking sheet, this recipe delivers layers of texture and vibrant flavor perfect for a nutritious lunch or dinner.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Roasting
- Cuisine: Middle Eastern
- Diet: Vegan
Ingredients
Roasted Vegetables
- 1 ½ pounds (about 6–7 medium) Carrots, peeled and chopped into 1-inch pieces
- 1 (15-ounce) can Chickpeas, rinsed, drained, and thoroughly dried
- 3 tablespoons Olive Oil, divided
- 1 teaspoon Smoked Paprika
- 1 teaspoon Ground Cumin
- ½ teaspoon Garlic Powder
- ½ teaspoon Salt (or to taste)
- ¼ teaspoon Black Pepper (or to taste)
Tahini Dressing
- ¼ cup Tahini
- 3 tablespoons Lemon Juice, freshly squeezed
- 1–2 tablespoons Maple Syrup (or honey, if not vegan)
- 3–5 tablespoons Water, to thin
- 1 tablespoon Olive Oil (remaining from the 3 tablespoons total)
Instructions
- Preheat and Prepare the Pan: Preheat your oven to 425°F (220°C). Place a large, rimmed baking sheet in the oven while it preheats to get it hot. This ensures the carrots and chickpeas sear on contact, promoting caramelization and preventing steaming.
- Season the Carrots and Chickpeas: In a large mixing bowl, combine chopped carrots, thoroughly dried chickpeas, 2 tablespoons of olive oil, smoked paprika, ground cumin, garlic powder, salt, and black pepper. Toss with hands or a spoon until everything is evenly coated with the spices and oil.
- The Roasting Magic: Remove the hot baking sheet carefully from the oven. Spread the seasoned carrot and chickpea mixture evenly in a single layer on the pan. Make sure it is not overcrowded to allow proper roasting and crisping.
- Roast to Perfection: Place the baking sheet back in the oven and roast for 25-30 minutes. Halfway through (around 15 minutes), remove the pan and toss the veggies to promote even browning. Continue roasting until carrots are tender with caramelized edges and chickpeas are golden and crisp.
- Whip Up the Creamy Tahini Dressing: While roasting, combine tahini, lemon juice, maple syrup, and remaining 1 tablespoon olive oil in a small bowl or jar. Whisk vigorously. The mixture will thicken initially; gradually add water, one tablespoon at a time, whisking after each addition until the dressing becomes smooth, creamy, and pourable. Adjust salt, lemon, or syrup to taste.
- Assemble and Serve: Once roasted, serve the carrots and chickpeas directly from the pan or portion into bowls over a base like quinoa or greens. Drizzle with tahini dressing and garnish with fresh herbs as desired.
Notes
- Drying chickpeas thoroughly is essential to achieve crispy texture during roasting.
- A hot baking sheet ensures better caramelization and prevents steaming.
- If using a thicker tahini, adjust water quantity in the dressing accordingly.
- You can substitute maple syrup with honey if not vegan.
- Serve with grains or greens to make it a complete meal.
Keywords: roasted carrots, chickpea bowl, one-pan meal, tahini dressing, vegan, plant-based, healthy recipe, easy dinner
