logo

Mediterranean crispy chickpea and tomato nourish bowl

Looking for a delicious and healthy meal? Try this Mediterranean crispy chickpea and tomato nourish bowl! With crispy chickpeas, flavourful tomatoes and a tangy dressing, this dish is packed with flavor and nutrients. Perfect for lunch or dinner, this nourishing bowl is sure to satisfy your cravings and leave you feeling satisfied.

 

Method:
​

  1. Preheat your oven to 205°C (400°F) and line a tray with baking paper. 

  2. Rinse the chickpeas well and add to the lined tray along with the tomatoes. 

  3. Drizzle with olive oil and add the Italian mixed herbs. Using your hands, coat the chickpeas and tomatoes well. 

  4. Bake for 25 minutes or until the tomatoes are blistered and the chickpeas are crispy. 

  5. Cook the pasta in salted water, as per the instructions on the box. 

  6. Meanwhile, make the sauce by combining the hummus, juiced lemon, minced garlic and herbs. Add 1-2 Tbsp water, depending on how thick or runny you prefer your sauce. 

  7. Once all the ingredients are ready, add the cooked ditalini pasta, topped with blistered tomatoes and crispy chickpeas. Add the side of mesclun mixed leaves to the plate. 

  8. Once ready to serve, drizzle the sauce over the food and top with fresh parsley.


Note:

  • Ditalini (soup) pasta, dry - If you are clinically required to be strictly gluten-free, please swap the pasta for legume-based pasta or gluten-free pasta, or swap this altogether for quinoa. 

Nutritional Summary:

At Radiquel, we believe strict fixation on numbers is a reductionist view of nutrition and can potentially harm our relationship with food. Food is also so much more than just units of calories and macronutrients; it’s a chance to nourish our minds, bodies, and souls with whole and soul foods. However, we acknowledge nutritional panels’ educational value for some individuals and have provided them solely for educational purposes. Please utilise this information with the utmost care.

This nutritional information is given solely for recreational intent and is not recommended to displace any medical advice, nor is it necessarily precise. We approximate the nutritional information per the listed ingredients. As food products can always vary in size, brand and shape, and nutritional quantities can also change based on the plants' growth circumstances, the quality of the soil, the fruits' maturity, and other factors, the nutrition information that is provided is an approximation. Since these values are highly individualised and rely on a variety of variables, such as age, gender, and the amount of daily physical activity, we do not offer the percentage of the recommended daily value. Please calculate the nutritional information you need using the exact ingredients you used or seek a dietitian or clinical nutritionist to assist you, if you need.
  • Serves
    2
  • Prep
    25 minutes
lunch and dinner
  • Ingredients

    For the bowl:    

    • 400 grams or 1 tin of chickpeas, rinsed

    • 1 punnet of tomatoes

    • 1 Tbsp olive oil 

    • 1 heaped tsp Italian herbs

    • 150 grams Ditalini (soup) pasta, dry

    • 2 cups mesclun mixed leaves to serve

    For the sauce:

    • 2 heaped Tbsp hummus 

    • ½ lemon, juiced

    • 1 garlic clove, minced

    • ¼ tsp dill, dried

    • ¼ tsp parsley, dried

    • ¼ tsp cumin, dried

    • ¼ tsp chili flakes

    • Salt & pepper, to taste

Calories: 722

Carbohydrates: 120g

Fibre: 21.2g

Total fat: 15g

Saturated fat: 1.7g

Protein: 30.6g

 

Nutrients of focus - 

Zinc: 3.7mg

Iron: 10.4mg

Calcium: 180mg