Description
The Tahini Chicken Bowl is a wholesome and flavorful meal featuring tender, juicy chicken paired with a rich, creamy tahini sauce. This recipe combines protein, fresh vegetables, and hearty grains to create a balanced, nutritious dish that is quick and easy to prepare, perfect for lunch or dinner.
Ingredients
Scale
Chicken and Marinade
- 1 lb chicken breast or thighs, tender pieces
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and pepper, to taste
Tahini Sauce
- 1/4 cup tahini paste
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- Pinch of salt
- 3–5 tablespoons water, to desired consistency
Base and Vegetables
- 1 cup cooked grains (quinoa, rice, or bulgur)
- 1/2 cup cucumber, chopped
- 1/2 cup cherry tomatoes, halved
- 1 cup fresh spinach leaves
Garnishes and Herbs
- 2 tablespoons fresh parsley or cilantro, chopped
- Optional: toasted sesame seeds, lemon wedges
Instructions
- Marinate the Chicken: In a bowl, combine olive oil, lemon juice, minced garlic, cumin, paprika, salt, and pepper. Add chicken pieces and coat thoroughly. Marinate for at least 15 minutes, or up to 2 hours for deeper flavor.
- Prepare the Tahini Sauce: Whisk together tahini paste, lemon juice, minced garlic, salt, and water to achieve a creamy, pourable consistency. Adjust water gradually to control thickness.
- Cook the Chicken: Heat a skillet over medium heat and cook the marinated chicken until golden and cooked through, about 5-7 minutes per side depending on thickness. Remove and let rest.
- Prepare the Base and Vegetables: Cook grains according to package instructions. Chop cucumber, cherry tomatoes, and spinach, then arrange on top of cooked grains.
- Assemble the Bowl: Slice the cooked chicken and place it over the grains and fresh vegetables. Drizzle generously with tahini sauce and sprinkle with chopped fresh herbs to finish.
Notes
- Marinate chicken up to 2 hours or overnight for richer flavor.
- Adjust tahini sauce thickness slowly by adding water to avoid it becoming too thin.
- Cook chicken just until done to keep it juicy and tender.
- Add fresh herbs last right before serving to maintain color and aroma.
- Lightly toast cumin and paprika before mixing for enhanced flavor.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (approx. 1/4 recipe)
- Calories: 450 kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 6 g
- Protein: 35 g
- Cholesterol: 80 mg
Keywords: Tahini Chicken Bowl, healthy bowl, tahini sauce, chicken recipe, gluten free, Mediterranean bowl, quick dinner