Chickpeas are a staple of the popular Mediterranean diet, and why not? They’re tasty, filling, and good for your health. Chickpeas are a versatile legume best served any way you like: Eat them as a snack, top your salad with them, or smash them into hummus.
If you’re a chickpea lover and are craving something with a bit more heat, we’ve got the perfect recipe to get that spice fix and save you from another sad desk salad. This Moroccan Spiced Chickpea Bowl recipe yields four servings, making it an easy dish to meal prep on Sundays for weekday lunches or a quick dinner you can come home to.
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Not only is it delish, but consider the health benefits. People who regularly eat chickpeas have higher intakes of several key nutrients, including fiber; vitamins A, C, and E; and minerals such as magnesium, potassium, and iron, says Health's contributing nutrition editor, Cynthia Sass, RD.
Sass points out that chickpeas are loaded with antioxidants, help improve gut health, and protect against heart disease, type 2 diabetes, and certain cancers. Also great? They support weight management. Research shows that regular chickpea eaters are 53% less likely to be obese, and they have lower BMIs and waist measurements compared to non-chickpea eaters. One reason may be the ability of chickpeas to boost fullness and regulate appetite, explains Sass.
This hearty bowl also contains garlic, which has natural antibacterial, antiviral, and antifungal compounds, and has been shown to support immunity, Sass tells us. It can even help lower LDL cholesterol (the bad kind) and protect joints. It’s also packed with onion, which contains inulin, a type of fiber that acts as a prebiotic, she adds. “Inulin also helps prevent constipation, improve blood sugar regulation, boost nutrient absorption, and support healthy bone density.”
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How to Make It
Heat 2 tablespoons of the oil in a skillet over medium until shimmering. Add onion and cook, stirring occasionally, until soft and fragrant, about 5 minutes. Stir in garlic, harissa, tomato paste, cumin, paprika, cinnamon, salt, and pepper, and cook for 2 minutes. Stir in chickpeas and tomatoes. Bring to a boil, then reduce the heat to low and simmer for 20 minutes.
Meanwhile, combine bulgur, water, and a generous pinch of salt in a medium saucepan. Bring to a boil. Reduce heat to low, cover, and simmer until tender, 10 to 15 minutes.
Heat remaining 1 tablespoon oil in a skillet over medium until shimmering. Add kale and season with salt. Cook, stirring occasionally, until soft and wilted, about 5 minutes.
For sauce, whisk together all ingredients in a medium mixing bowl until well combined.
To serve, divide bulgur among 4 bowls. Top with chickpea mixture, kale, avocado, and an egg, and drizzle with sauce.