This Fiber-Max Prune & Chickpea Bowl is a nourishing bowl that is both comforting and energizing. It’s loaded with plant protein, naturally sweet prunes, hearty chickpeas, and fresh greens, making it ideal for busy weekdays, light dinners, or meal prep. The flavors are perfectly balanced: warm spices and roasted chickpeas combine with the gentle sweetness of prunes, all topped with a bright lemon-tahini drizzle.
Beyond taste, this bowl is intended to promote daily wellness. Chickpeas provide long-lasting energy and protein, prunes add natural sweetness and digestive-friendly fiber, and whole grains and greens supply vitamins and minerals. It’s simple, satisfying, and completely customizable.
Ingredients for Fiber-Max Prune & Chickpea Bowl
This recipe (1X) yields 3 bowls
- For the bowl
- 1 cup cooked quinoa (or brown rice/farro)
- 1 can chickpeas (15 oz / 425g), drained & rinsed
- 1/2 cup pitted prunes, sliced (about 6–8 prunes)
- 2 cups baby spinach or mixed greens
- 1/2 cup red onion, thinly sliced
- 1/2 cup grated carrot (or ribboned)
- For roasting the chickpeas
- 2 tbsp olive oil
- 1/2 tsp ground cumin
- 1/2 tsp smoked paprika
- salt & black pepper, to taste
- For the lemon-tahini dressing
- 3 tbsp tahini
- 1/2 lemon, juiced
- 1 garlic clove, finely grated
- 3 tbsp warm water (plus more as needed to thin)
- salt, to taste
- Optional toppings
- 1/4 cup toasted almonds or pumpkin seeds
- 1/4 cup fresh parsley or mint, chopped
- chili flakes, to taste
Instructions for Fiber-Max Prune & Chickpea Bowl
- Roast the chickpeas.
Preheat the oven to 400 °F (200 °C). Pat the chickpeas dry before tossing with olive oil, cumin, smoked paprika, salt, and pepper. Spread out on a baking sheet and roast for 18-22 minutes, shaking once, until golden and slightly crisp.
- Make the dressing.
In a small bowl, combine tahini, lemon juice, garlic, and salt. Gradually add warm water until it is smooth and pourable.
- Build the base.
Divide the cooked quinoa into bowls. Add spinach, roasted chickpeas, sliced prunes, red onion, and carrot.
- Finish and serve.
Drizzle generously with the lemon-tahini dressing. Add your favorite toppings and serve immediately while the chickpeas are still warm.
Why You’ll Love This Bowl
- Naturally high in fiber from prunes, chickpeas, greens, and whole grains
- Balanced and filling thanks to plant protein and healthy fats
- Meal-prep friendly—everything keeps well for quick lunches
- Flexible: swap grains, add roasted veggies, or include avocado for extra creaminess
Easy Variations
Store components separately in airtight containers in the fridge for up to 3 days. Reheat the grains and chickpeas gently, then assemble with fresh greens and dressing just before serving for the best texture.
- Mediterranean twist: Add cucumber, cherry tomatoes, and a few olives.
- Warm veggie boost: Roast sweet potatoes or cauliflower alongside the chickpeas.
- Extra protein: Top with baked tofu or a soft-boiled egg.
Nutrition Details
Nutrition Highlights
Fiber-Max Prune & Chickpea Bowl FAQ
Fiber-Max Prune & Chickpea Bowl: Frequently Asked Questions
Quick answers to help you build the perfect high-fiber, flavorful bowl every time.
Can I make this bowl ahead of time? +
Do I have to roast the chickpeas? +
What can I use instead of quinoa? +
Are prunes necessary in this recipe? +
Is this bowl vegan and gluten-free? +
If this healthy recipe made your day, explore our other healthy recipes for more fresh, wholesome meals you’ll love.
Baked Broccoli Cheese Balls: Crispy, Cheesy, and Guilt-Free Goodness
Vegan Mushroom-Stuffed Potato Cakes: A Crispy, Creamy Delight
Raspberry-Spinach Salad with Avocado & Walnuts Recipe
Apple Cranberry Pecan Salad: A Bright and Refreshing Fall Favorite
Crispy Air Fryer Mashed Potato Cheese Balls
Crispy Cottage Cheese Chips – High-Protein, Low-Carb Snack!