One-Pan Roasted Carrot and Chickpea Bowl Recipe

Introduction

This one-pan roasted carrot and chickpea bowl is a simple, flavorful meal perfect for busy weeknights. Roasted to caramelized perfection with warming spices and finished with a creamy tahini dressing, it’s both satisfying and nourishing.

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

1. Step 1: Preheat your oven to 425°F (220°C). Place a large, rimmed baking sheet in the oven while it heats to ensure it’s hot for roasting.
2. Step 2: In a large bowl, toss the chopped carrots and thoroughly dried chickpeas with 2 tablespoons olive oil, smoked paprika, ground cumin, garlic powder, salt, and black pepper until evenly coated.
3. Step 3: Carefully remove the hot baking sheet from the oven and spread the seasoned carrots and chickpeas in a single layer. Avoid overcrowding to ensure crispness.
4. Step 4: Roast for 25-30 minutes, stirring halfway through, until carrots are tender with caramelized edges and chickpeas are golden and crispy.
5. 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 as needed.
6. Step 6: Serve the roasted carrot and chickpea mixture over your choice of base like quinoa or greens. Drizzle generously with tahini dressing and garnish with fresh herbs if desired.

Tips & Variations

• For extra crispiness, make sure to dry chickpeas thoroughly before roasting to avoid steaming.
• Use rainbow or purple carrots to add vibrant color and visual appeal to your bowl.
• Adjust the maple syrup in the dressing based on how sweet you prefer it.
• Add a sprinkle of fresh parsley, cilantro, or parsley for a fresh finish.
• Serve the bowl over grains like quinoa, brown rice, or couscous for added texture and heartiness.

Storage

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in the oven or microwave. The tahini dressing is best added fresh before serving, but you can store it separately in the fridge for up to 5 days.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried chickpeas instead of canned?

Yes, but be sure to cook the dried chickpeas fully and dry them thoroughly before roasting to achieve the best crispy texture.

Is this dish gluten-free?

Absolutely! The bowl contains no gluten ingredients and is safe for a gluten-free diet, especially if served with gluten-free grains or greens.

One-Pan Roasted Carrot and Chickpea Bowl Recipe

Print Recipe

★★★★★

4.9 from 130 reviews

A vibrant, wholesome one-pan roasted carrot and chickpea bowl featuring caramelized carrots and crispy chickpeas seasoned with smoky spices, served with a creamy, tangy tahini dressing. This easy, nutritious dish blends sweet, savory, and smoky flavors, perfect for a healthy lunch or dinner.

• Author: Rico
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Roasting
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

Scale 1x2x3x

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
• 2 tablespoons Olive Oil
• 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)
• 1 tablespoon Olive Oil
• 3–5 tablespoons Water (to thin the dressing)
• Pinch of Salt (optional)

Instructions

1. Preheat and Prepare the Pan: Preheat your oven to 425°F (220°C) and place a large, rimmed baking sheet inside to heat up. Using a hot pan immediately when roasting ensures a great sear on the vegetables, promoting caramelization instead of steaming.
2. Season the Carrots and Chickpeas: In a large bowl, combine the chopped carrots, dried chickpeas, 2 tablespoons olive oil, smoked paprika, ground cumin, garlic powder, salt, and black pepper. Toss thoroughly to evenly coat all pieces, making sure every bite is flavorful.
3. The Roasting Magic: Carefully remove the hot baking sheet from the oven and spread the carrot and chickpea mixture in a single even layer. Avoid overcrowding to prevent steaming; use two pans if needed. The sizzle on contact signals the start of good caramelization.
4. Roast to Perfection: Roast for 25-30 minutes, stirring and tossing gently with a spatula halfway through to ensure even browning. Roast until carrots are tender with caramelized edges and chickpeas are golden and crisp.
5. Whip Up the Creamy Tahini Dressing: While roasting, whisk together tahini, lemon juice, maple syrup, and 1 tablespoon olive oil in a small bowl. The mixture will thicken initially; gradually whisk in water 1 tablespoon at a time until smooth and pourable. Adjust seasoning with salt, maple syrup, or lemon juice to taste.
6. Assemble and Serve: Once roasted, serve the carrot and chickpea mixture directly from the pan or atop a base like quinoa or mixed greens. Drizzle generously with tahini dressing and optionally garnish with fresh herbs for brightness.

Notes

• Dry chickpeas thoroughly to ensure they roast to crispness instead of steaming.
• Use a rimmed baking sheet to prevent ingredients from spilling during tossing.
• Freshly squeezed lemon juice is essential for a bright dressing flavor.
• Tahini dressing can be thinned to preferred consistency with water; add gradually.
• For extra protein, serve over quinoa or add greens to the bowl.
• This recipe is naturally vegan and can be gluten free if served with gluten-free grains.

Keywords: roasted carrots, chickpea bowl, tahini dressing, vegan bowl, healthy dinner, Mediterranean recipe, roasted vegetables, plant-based protein