Tomato & Chickpea Bowls
MediterraneanPlant-richMedium (30–60 min)Light & healthy
- Calories
- 512kcal
- Protein
- 30g
- Carbs
- 66g
- Fat
- 16g
- Total time
- 66min
Per serving · 16 min hands-on, 50 min waiting
Ingredients
Servings
- 110 g Tomatoes
- 80 g Chickpeas
- 67 g Eggs
- 20 g Greek Yogurt
- 17 g French Bread
- 5 g Fresh Parsley
- 5 g Hot Sauce
- 3 g Olive Oil
- 2 g Garlic
about €1.12 per serving
Instructions
-
Preheat the Oven
10 min waiting
- Set the oven to 170°C (340°F).
- Allow it to fully preheat.
-
Prepare the Roasting Dish
3 min hands-on
- Combine tomatoes, chickpeas, and garlic in a large ovenproof dish.
- Drizzle with olive oil and season with salt.
- Toss to coat evenly.
-
Roast the Vegetables
1 min hands-on32 min waiting
- Place the dish in the oven.
- Roast for 30–35 minutes, stirring halfway.
- Ensure tomatoes are soft and garlic is tender.
-
Make the Garlic Yogurt Base
3 min hands-on2 min waiting
- Squeeze roasted garlic into a bowl.
- Mix with Greek yogurt and season with salt.
- Spread yogurt onto serving plates, creating a well in the center.
-
Cook the Eggs
4 min hands-on4 min waiting
- Bring a pot of water to a gentle simmer.
- Poach or soft-boil the eggs for 3–4 minutes.
- Transfer to cold water and peel if boiled.
-
Assemble the Dish
2 min hands-on
- Spoon roasted tomatoes and chickpeas into yogurt wells.
- Top with poached or boiled eggs.
-
Finish with Flavor
1 min hands-on
- Drizzle hot sauce or harissa over eggs and vegetables.
- Garnish with torn parsley.
-
Toast the Bread
1 min hands-on2 min waiting
- Slice and lightly toast the bread until golden.
- Serve alongside the dish.
- Cooking tips:
- Use ripe tomatoes and avoid overcrowding the dish for even caramelization.
- Loosen thick yogurt with water or olive oil for smoother consistency.
- Warm the bread in the oven during the last 5 minutes of roasting.
- Adjust hot sauce to taste or substitute with paprika for a milder option.
Nutrition per serving
| Energy | 512 kcal |
|---|---|
| Protein | 29.9 g |
| Carbohydrates | 65.7 g |
| Fat | 15.6 g |
| of which saturated | 3.4 g |
| Fiber | 11.7 g |