One-Pan Roasted Carrot and Chickpea Bowl Recipe

Introduction

The One-Pan Roasted Carrot and Chickpea Bowl is a simple, nourishing dish perfect for busy weeknights. Roasting brings out the natural sweetness of carrots while chickpeas get delightfully crispy. Finished with a creamy tahini dressing, it’s a flavorful, wholesome meal the whole family can enjoy.

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) and place a large rimmed baking sheet inside to heat.
2. Step 2: In a large bowl, combine chopped carrots, dried chickpeas, 2 tablespoons olive oil, smoked paprika, ground cumin, garlic powder, salt, and black pepper. Toss well to coat evenly.
3. Step 3: Carefully remove the hot baking sheet from the oven and spread the carrot and chickpea mixture in a single layer. Avoid overcrowding for best roasting results.
4. Step 4: Roast for 25–30 minutes, tossing halfway through, until carrots are tender and caramelized and chickpeas are golden and crisp.
5. Step 5: Meanwhile, whisk tahini, lemon juice, maple syrup, and remaining 1 tablespoon olive oil in a bowl. Slowly add water, 1 tablespoon at a time, whisking until smooth and pourable. Adjust seasoning as needed.
6. Step 6: Serve the roasted carrots and chickpeas over your choice of grain or greens. Drizzle generously with tahini dressing and garnish with fresh herbs if desired.

Tips & Variations

• Pat chickpeas very dry to ensure they crisp up instead of steaming when roasted.
• Use two baking sheets if needed to avoid overcrowding and ensure even roasting.
• Swap carrots for sweet potatoes, broccoli, or cauliflower for variety.
• Add fresh herbs, toasted nuts, or crumbled cheese to customize flavor and texture.
• Make the tahini dressing ahead and store in the fridge; whisk in water before use.

Storage

Store leftover roasted carrots and chickpeas in an airtight container in the refrigerator for up to 4 days. Keep tahini dressing separately in the fridge for up to a week. Reheat the veggies in the oven or air fryer at 350°F (175°C) for 5-10 minutes to restore crispness. Avoid microwaving to prevent sogginess.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried chickpeas instead of canned?

Yes, but dried chickpeas require soaking overnight and cooking until tender before using. Make sure to dry them thoroughly before roasting for best results.

Is this recipe vegan and gluten-free?

Yes, this dish is naturally vegan and gluten-free. Just double-check ingredient labels if you have specific allergies or sensitivities.

One-Pan Roasted Carrot and Chickpea Bowl Recipe

Print Recipe

★★★★★

4.9 from 135 reviews

A simple, wholesome, and flavorful one-pan dish featuring roasted carrots and chickpeas seasoned with warm spices and topped with a creamy tahini dressing. Perfect for busy weeknights, this recipe delivers a balanced, vibrant bowl that is both nourishing and easy to prepare, offering a delightful blend of sweet caramelized carrots, crispy chickpeas, and a luscious, tangy dressing.

• Author: Elias
• Prep Time: 15 minutes
• Cook Time: 25-30 minutes
• Total Time: 40-45 minutes
• Yield: 4 servings 1x
• Category: Main Dish
• 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 (smooth and runny)
• 3 tablespoons freshly squeezed lemon juice
• 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, for taste)

Instructions

1. Preheat and Prepare the Pan: Preheat your oven to 425°F (220°C). Place a large, rimmed baking sheet in the oven to heat up while the oven preheats. This hot pan will help sear the vegetables immediately and prevent steaming, promoting caramelization. Ensure the baking sheet has rims to keep ingredients from rolling off.
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 with your hands or a spoon until all pieces are evenly coated with oil and spices to maximize flavor.
3. The Roasting Magic: Carefully remove the hot baking sheet from the oven. Immediately spread the carrot and chickpea mixture evenly across the sheet in a single layer. If the pan is crowded, divide the mixture between two pans to avoid steaming and sogginess. The sizzling sound indicates the start of caramelization.
4. Roast to Perfection: Place the baking sheet back in the oven. Roast for 25-30 minutes, tossing the vegetables halfway through (around 15 minutes) with a spatula to promote even browning and crispiness. Continue roasting until carrots are tender with caramelized edges and chickpeas are golden and crisp.
5. Whip Up the Creamy Tahini Dressing: While the vegetables roast, whisk tahini, freshly squeezed lemon juice, maple syrup, and 1 tablespoon olive oil in a small bowl or jar. The mixture will become very thick initially. Gradually add water, 1 tablespoon at a time, whisking constantly until the dressing reaches a smooth, pourable consistency similar to heavy cream. Adjust salt, lemon juice, or maple syrup to taste.
6. Assemble and Serve: Serve the hot roasted carrot and chickpea mixture directly from the pan or spoon over a base such as quinoa or mixed greens. Drizzle generously with the creamy tahini dressing and garnish with fresh chopped herbs for added brightness and freshness.

Notes

• Ensure chickpeas are thoroughly dried before roasting to achieve crispiness and avoid steaming.
• Do not overcrowd the pan; roasting in a single layer with space is essential for caramelization.
• Uniform carrot pieces of about 1 inch help ensure even cooking and prevent burning.
• Feel free to experiment with additional spices like coriander, cayenne, or curry powder for variation.
• Vegetable substitutions such as sweet potatoes, broccoli, cauliflower, or red onions can be added; adjust cooking time accordingly.
• This dish is great for meal prep; store roasted vegetables and dressing separately for up to 4 days in the fridge.
• Reheat leftovers in the oven or air fryer at 350°F (175°C) for 5-10 minutes for best texture; avoid microwaving.
• Tahini dressing thickens when refrigerated; thin with warm water before serving if needed.
• This recipe is vegan, gluten-free, and naturally packed with fiber, protein, and vitamins.
• To add freshness and texture, consider toppings like toasted nuts, fresh herbs, avocado, or crumbled cheese if not vegan.

Keywords: roasted carrots, chickpea bowl, tahini dressing, vegan dinner, one-pan meal, healthy recipe, Mediterranean diet, plant-based protein, easy weeknight dinner