Tandoori Chickpea Bowl with Cucumber Raita

Combining high plant-based protein from roasted chickpeas with cooling nonfat yogurt raita, this balanced bowl offers a deeply satisfying and fiber-rich meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 500 g cooked chickpeas (drained and dried) · 820 kcal in the whole recipe
• 160 g dry basmati rice · 576 kcal in the whole recipe
• 400 g nonfat greek yogurt · 244 kcal in the whole recipe
• 1 tbsp (13 g) olive oil · 115 kcal in the whole recipe
• 200 g cucumber (divided) · 32 kcal in the whole recipe
• 200 g tomato (diced) · 36 kcal in the whole recipe
• 100 g red onion (finely chopped) · 40 kcal in the whole recipe
• 3 cloves (12 g) garlic (minced) · 18 kcal in the whole recipe
• 2 tbsp (30 g) lemon juice (divided) · 7 kcal in the whole recipe
• 10 g fresh mint (finely chopped) · 4 kcal in the whole recipe
• 10 g fresh cilantro (finely chopped) · 2 kcal in the whole recipe
• Tandoori spices (garam masala, cumin, turmeric, paprika, salt, black pepper)

Method

1. Preheat oven to 200°C (400°F). Toss drained cooked chickpeas with olive oil, minced garlic, tandoori spices, and a pinch of salt; spread on a baking sheet and roast for 20-25 minutes until crispy.

   

2. Rinse dry basmati rice thoroughly, then simmer with twice its volume of water and salt over low heat until fully cooked and fluffy.

   

3. Grate half of the cucumber, squeeze out excess liquid, and combine in a bowl with nonfat greek yogurt, fresh mint, 1 tbsp lemon juice, and a pinch of salt to create the raita.

   

4. Dice the remaining cucumber and combine it with diced tomato, finely chopped red onion, fresh cilantro, and remaining lemon juice to make the kachumber salad.

   

5. Divide cooked basmati rice among serving bowls, then top each with roasted tandoori chickpeas, fresh kachumber salad, and a scoop of mint raita.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.