There’s something about fall that brings out the best in comfort food. For me, it’s not the big, heavy meals, it’s the small, nourishing bowls packed with flavor that I return to again and again. This Spicy 200-Calorie Chickpea Bowl is one of those staples. It’s cozy, it’s vibrant, and most of all, it makes you feel good after eating it.
My inspiration came from a trip to Istanbul’s Grand Bazaar, where I tasted a street vendor’s fiery chickpea salad served warm in a clay bowl. That one bite, smoky, citrusy, just the right heat, stayed with me. When I got home, I recreated it in my own kitchen with ingredients I had on hand. This version is lighter (only 200 calories), quick to make, and can be enjoyed warm or cold.
Whether you’re trying to keep things light, eat more plant-based, or just want something delicious and easy for lunch, this chickpea bowl is a game-changer. And if you love this type of dish, you might also enjoy this Roasted Chickpea und Veggie Bowl that’s equally wholesome and full of flavor.
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Spicy 200 Calorie Chickpea Bowl
- Total Time: 35 Minuten
- Yield: 2 Portionen
- Diet: Vegan
Description
The Spicy 200-Calorie Chickpea Bowl is vibrant, cozy, and packed with bold flavor. Inspired by Istanbul street food, it’s light, plant-based, and perfect for a quick lunch or warm dinner. Enjoy it fresh or meal-prepped, this bowl is a staple you’ll return to again and again.
Ingredients
- 1 cup canned chickpeas (drained and rinsed)
- 1 tsp olive oil
- ½ tsp smoked paprika
- ¼ tsp cayenne pepper
- ¼ tsp ground cumin
- Salt and black pepper to taste
- ½ cup chopped cucumber
- ½ cup cherry tomatoes, halved
- 2 tbsp chopped red onion
- Juice of half a lemon
- Fresh parsley or cilantro for garnish
Instructions
- Preheat oven to 400°F (200°C). Pat chickpeas dry with a kitchen towel.
- Toss chickpeas with olive oil, paprika, cayenne, cumin, salt, and pepper. Spread on baking sheet and roast for 20–25 minutes until golden and crispy.
- Meanwhile, chop cucumber, tomatoes, and onion.
- In a bowl, combine roasted chickpeas with chopped veggies. Drizzle with lemon juice and garnish with fresh herbs.
- Serve warm or chilled. Perfect for lunch or a light dinner.
Notes
Dry chickpeas well before roasting for extra crispiness. Toast spices briefly in a dry pan before mixing for deeper flavor. Use fresh herbs, parsley or cilantro, for brightness. Add seeds for crunch or quinoa for a heartier version.
- Prep Time: 10 Minuten
- Cook Time: 25 Minuten
- Category: Salat / Bowl
- Method: Backofen
- Cuisine: Nahöstlich inspiriert
Ingredients for the Spicy 200-Calorie Chickpea Bowl
Here’s what you’ll need:
- 1 cup canned chickpeas (drained and rinsed)
- 1 tsp olive oil
- ½ tsp smoked paprika
- ¼ tsp cayenne pepper
- ¼ tsp ground cumin
- Salt and black pepper to taste
- ½ cup chopped cucumber
- ½ cup cherry tomatoes, halved
- 2 tbsp chopped red onion
- Juice of half a lemon
- Fresh parsley or cilantro for garnish
If you’re serving a crowd, you can easily double this and pair it with something refreshing like this Strawberry Spinach Salad.
Step-by-Step Instructions
1. Roast the Chickpeas:
Preheat your oven to 400°F (200°C). Spread the rinsed chickpeas on a kitchen towel and pat dry. Toss with olive oil, smoked paprika, cayenne, cumin, salt, and pepper. Roast on a baking sheet for 20–25 minutes until golden and crispy.
2. Prep the Veggies:
While the chickpeas roast, chop the cucumber, halve the cherry tomatoes, and dice the red onion.
3. Assemble the Bowl:
Once the chickpeas are ready, mix them with the chopped veggies in a bowl. Squeeze lemon juice over the top and sprinkle with fresh herbs.
4. Serve Immediately:
Enjoy warm right out of the oven or chill for a refreshing lunch prep option. This bowl is also wonderful paired with light sides like Mexican Salad with Cilantro Lime Dressing for a color-packed plate.
Tips for Success
Use dry-roasted spices:
Spices like cumin and paprika taste better when briefly toasted in a dry pan before mixing with oil. It enhances the aroma and depth of your Spicy 200-Calorie Chickpea Bowl.
Don’t skip drying the chickpeas:
For ultra-crispy roasted chickpeas, remove as much moisture as possible before roasting. Even a few minutes on a towel makes a big difference.
Fresh herbs matter:
Parsley adds brightness, while cilantro brings an earthy note. Either works, but use fresh, dried herbs won’t do this dish justice.
If you enjoy seasonal vegetarian meals like this, you’ll also love our Vegetarian Feta Potato Salad, creamy, crisp, and picnic-ready.
Delicious Variations
Gluten-Free Option:
This recipe is naturally gluten-free. Just ensure any store-bought spices are certified gluten-free if needed.
Add Grains:
Turn this into a heartier meal by adding ½ cup of cooked quinoa or brown rice. You can take inspiration from dishes like our Air Fryer Gnocchi Salad Recipe, which mix veggies with satisfying textures.
Sweet and Spicy:
Add a teaspoon of maple syrup to the lemon dressing for a subtle sweetness that balances the heat.
Streusel Crunch (Savory):
For texture contrast, sprinkle roasted sunflower or pumpkin seeds on top. These mimic the “streusel effect” in savory form and add a boost of healthy fats.
Storage & Meal Prep Tips
- Refrigerator: Store leftovers in an airtight container for up to 3 days. It holds up well thanks to the hearty chickpeas.
- Meal Prep Tip: You can roast the chickpeas ahead and store separately to keep them crispy. Add to the veggie mix right before eating.
- Freezing: Not recommended, as the vegetables lose texture and the chickpeas turn mushy when thawed.
This is a perfect addition to a vegetarian meal prep rotation. If you’re looking for more ideas, try this refreshing Dense Bean Salad Recipe or our collection of Non-Lettuce Salads Recipes to mix things up.
FAQ: Spicy 200-Calorie Chickpea Bowl
What makes this chickpea bowl only 200 calories?
We keep the portion size to one cup of chickpeas and load it with low-calorie veggies. The olive oil is used sparingly, and no creamy dressings are added.
Can I eat this bowl cold?
Absolutely. It’s delicious chilled, making it great for lunchboxes or picnic spreads. Just keep the chickpeas separate until serving if you want them crispy.
Is this recipe vegan?
Yes! It contains no animal products and is entirely plant-based.
What can I substitute for chickpeas?
Try black beans or white beans. Lentils also work well if you’re looking for something lighter.
Final Thoughts
The Spicy 200-Calorie Chickpea Bowl is more than just a quick meal, it’s a cozy, flavor-packed favorite that fits into any lifestyle. Whether you’re meal prepping for the week, making a light dinner, or just craving something with a kick, this dish will keep you full and satisfied without weighing you down.
If you’re in the mood for more creative vegetarian options, don’t miss this Zucchini with Pasta and Tomatoes or our hearty Roasted Chickpea und Veggie Bowl. Simple ingredients. Real flavor. That’s what Fresh Leaf Recipes is all about.