Mediterranean Chicken and Chickpea Bowls Recipe

Ingredients:

Chicken & Marinade:

  • 1.5 lbs boneless, skinless chicken breasts or thighs (cut into bite-sized pieces)
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon dried oregano
  • 2 cloves garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Chickpea Mixture:

  • 1 (15 oz) can chickpeas, drained and rinsed
  • 1/4 cup extra virgin olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne pepper (optional)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Bowls:

  • 2 cups cooked rice, couscous, or quinoa
  • 1 cucumber, diced
  • 1 cup cherry or grape tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1/2 cup crumbled feta cheese
  • 1/4 cup Kalamata olives, pitted and sliced (optional)
  • Fresh parsley or dill, chopped, for garnish

Tzatziki Sauce:

  • 1 cup plain Greek yogurt
  • 1/2 cucumber, grated and drained
  • 1 tablespoon lemon juice
  • 1 clove garlic, minced
  • 1 tablespoon chopped fresh dill (or 1 teaspoon dried dill)
  • Salt and pepper to taste

Instructions:

  • Make the marinade: In a large bowl, combine olive oil, lemon juice, red wine vinegar, Dijon mustard, oregano, garlic, salt, and pepper. Reserve 1/4 cup of the marinade in a separate bowl for the chickpeas. Add the chicken to the remaining marinade, ensuring it’s fully coated. Cover and refrigerate for at least 30 minutes or up to overnight.
  • Prepare the chickpeas: In the bowl with the reserved marinade, add chickpeas, additional olive oil, lemon juice, oregano, cumin, cayenne (if using), salt, and pepper. Toss to coat.
  • Preheat oven: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
  • Roast the chicken and chickpeas: Spread the chicken in a single layer on one side of the prepared baking sheet. Spread chickpeas in a single layer on the other side. Roast for 20-25 minutes, or until chicken is cooked through and chickpeas are slightly crispy.
  • Assemble the bowls: Divide your preferred base (rice, couscous, or quinoa) among serving bowls. Top with roasted chicken, chickpeas, cucumber, tomatoes, red onion, feta cheese, and olives (if using).
  • Make the Tzatziki: If you haven’t already, grate the cucumber and squeeze out excess moisture. Combine with Greek yogurt, lemon juice, garlic, dill, salt, and pepper.
  • Serve: Drizzle with Tzatziki sauce and sprinkle with fresh parsley or dill. Enjoy!

Tips:

  • Customize it: Add other Mediterranean vegetables like bell peppers, zucchini, or roasted eggplant.
  • Protein swap: Use tofu or shrimp instead of chicken for a vegetarian or pescatarian option.
  • Meal prep: This recipe is ideal for meal prepping – prepare all the components in advance and assemble the bowls throughout the week.
  • Flavor boost: Add a pinch of sumac or za’atar spice blend to the marinade for an extra layer of flavor.

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