Description
These Roasted Carrot and Chickpea Grain Bowls are a wholesome and flavorful meal featuring tender roasted carrots and spiced chickpeas served over a bed of cooked grains. A creamy Greek yogurt sauce, maple-candied pepitas, and crumbled feta cheese add delightful texture and a burst of savory, sweet, and smoky flavors perfect for a nutritious lunch or dinner.
Ingredients
Grain Bowl Base
- 4 cups cooked grains (farro, barley, or quinoa)
- ⅓ cup crumbled feta or cotija cheese
- ¼ cup parsley, roughly chopped (plus extra for topping)
Vegetables & Chickpeas
- 16 oz carrots, sliced into ½-inch sticks
- 15 oz canned chickpeas, drained and rinsed
- 1 tbsp olive oil (for carrots)
- ½ tsp kosher salt (for carrots)
- ⅛ tsp ground black pepper (for carrots)
- 1 tbsp olive oil (for chickpeas)
- ¼ tsp kosher salt (for chickpeas)
- ½ tsp garlic powder
- 1 tsp chili powder
Maple Candied Pepitas
- ⅓ cup raw pepitas
- 1 tsp olive oil
- 2 tsp maple syrup
- ½ tsp ground cumin
- ¼ tsp kosher salt
Yogurt Sauce
- ⅓ cup Greek yogurt
- 1 tbsp mayonnaise
- ¼ cup parsley, roughly chopped (including stems)
- 1 tbsp olive oil
- ¼ tsp kosher salt
- ⅛ tsp ground black pepper
- 2 tbsp water
Instructions
- Preheat Oven: Set your oven to 400°F and line two sheet pans with parchment paper to prepare for roasting.
- Prepare Carrots: In a large bowl, toss the sliced carrots with 1 tablespoon olive oil, ½ teaspoon kosher salt, and ⅛ teaspoon ground black pepper until evenly coated. Spread the carrots in a single layer on one of the lined sheet pans, ensuring there is space between the pieces.
- Prepare Chickpeas: Using the same bowl, add the drained chickpeas, 1 tablespoon olive oil, ¼ teaspoon kosher salt, ½ teaspoon garlic powder, and 1 teaspoon chili powder. Toss well to coat all chickpeas evenly. Spread them out on the second lined sheet pan.
- Roast Vegetables: Place the sheet pans in the oven and roast for 25 to 30 minutes. Halfway through, switch the positions of the pans and toss the carrots and chickpeas to promote even cooking and browning.
- Make Maple Candied Pepitas: While the carrots and chickpeas roast, heat 1 teaspoon olive oil in a medium frying pan over medium heat. Add the pepitas, maple syrup, ground cumin, and kosher salt. Stir frequently and cook until the pepitas turn golden and begin to pop. Transfer the pepitas to a parchment paper square to cool, then break into small pieces.
- Prepare Yogurt Sauce: Combine Greek yogurt, mayonnaise, ¼ cup parsley (including stems), 1 tablespoon olive oil, ¼ teaspoon kosher salt, ⅛ teaspoon black pepper, and 2 tablespoons water in a mini food processor or blending jar. Blend until smooth and creamy.
- Assemble Grain Bowls: Divide the cooked grains evenly among four shallow bowls to form the base. Top each bowl with roasted carrots and chickpeas. Drizzle generously with the yogurt sauce, then sprinkle with candied pepitas, extra parsley, and crumbled feta cheese to finish.
Notes
- Feel free to substitute farro, barley, or quinoa based on your preference or availability.
- For a vegan version, replace feta with a vegan cheese alternative and omit mayonnaise or use vegan mayo.
- Maple candied pepitas add a sweet, crunchy contrast, but you can omit them if you prefer a less sweet bowl.
- Prepared grains can be cooked ahead to reduce overall meal prep time.
- Adjust chili powder to taste if you prefer less heat.