One-Pan Roasted Carrot and Chickpea Bowl Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
