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Tomato & Chickpea Bowls

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

  1. Preheat the Oven

    10 min waiting

    • Set the oven to 170°C (340°F).
    • Allow it to fully preheat.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Assemble the Dish

    2 min hands-on

    • Spoon roasted tomatoes and chickpeas into yogurt wells.
    • Top with poached or boiled eggs.
  7. Finish with Flavor

    1 min hands-on

    • Drizzle hot sauce or harissa over eggs and vegetables.
    • Garnish with torn parsley.
  8. 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

Energy512 kcal
Protein29.9 g
Carbohydrates65.7 g
Fat15.6 g
of which saturated3.4 g
Fiber11.7 g

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