Ingredients
For Chicken + Chickpeas
- 1½ tablespoons olive oil
- 1 pound ground chicken (or ground turkey)
- 2 cups grated zucchini (about 1 medium zucchini)
- 2 cups lightly packed baby spinach, finely chopped after measuring
- 1 teaspoon kosher salt
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ¼ teaspoon ground black pepper
- ¼ teaspoon ground cumin
- ½ teaspoon ground turmeric
- ¼ teaspoon ground coriander
- 15 ounces canned chickpeas, drained and rinsed
For Bowls
- 3 cups cooked white rice
- 3 cups small dice cucumber
- 1 pint cherry tomatoes, halved
- ½ cup crumbled feta cheese
- 1 cup pickled red onions (optional)
For Yogurt Sauce
- 1½ cup plain Greek yogurt (2% or whole milk)
- 1½ tablespoon lemon juice (or 1 teaspoon white wine vinegar)
- 1 clove garlic, grated (or 1 teaspoon garlic powder)
- 1½ teaspoon dried dill (or 1 tablespoon chopped fresh parsley or dill)
- ½ teaspoon kosher salt, to taste
- Ground black pepper, to taste
- Chopped fresh parsley (optional garnish)
Instructions
- Cook Ground Chicken: Heat olive oil in a large skillet over medium heat. Once hot, add ground chicken and let it sit undisturbed for about a minute to develop a brown crust. Break the meat into crumbles with a spoon and cook until no longer pink and fully cooked, about 7 minutes.
- Add Vegetables: Stir in grated zucchini and chopped spinach. Cook until the vegetables have wilted and most moisture has evaporated, about 3 to 4 minutes.
- Season and Add Chickpeas: Season the mixture with kosher salt, garlic powder, onion powder, paprika, black pepper, cumin, turmeric, and coriander. Stir in drained chickpeas, mixing well so they soak up the spices. Cook for about 1 minute more. Taste and adjust seasoning as needed. Set aside to cool slightly.
- Prepare Yogurt Sauce: In a medium bowl or large liquid measuring cup, combine Greek yogurt, lemon juice, garlic, dried dill (or fresh herbs), salt, and pepper. Whisk until smooth. If too thick to drizzle, add a splash of water to achieve desired consistency. The sauce can be made a day ahead and stored in the fridge.
- Assemble Bowls: Place ½ cup cooked white rice into each bowl. Top with ¾ cup (about 130g) of the chicken and chickpea mixture. Add about ½ cup diced cucumber, ½ cup halved cherry tomatoes, a heaping tablespoon of crumbled feta, and 3 tablespoons of pickled red onions (if using) on top.
- Add Sauce and Garnish: Drizzle or dollop 2 to 4 tablespoons of the yogurt sauce over each bowl based on preference. Sprinkle with chopped fresh parsley if desired. Serve immediately for best freshness.
- Make-Ahead Storage: If preparing in advance, store cooked chicken & chickpeas, rice, vegetables, feta, and sauce separately in the refrigerator for up to 2 days. Assemble bowls just before eating.
Notes
- Ground turkey can be substituted for ground chicken.
- Pickled red onions are optional but add a nice tangy contrast.
- The yogurt sauce can be made a day ahead to save time.
- For a low-carb version, substitute cauliflower rice for white rice.
- Adjust the amount of spices to your taste preference for more or less heat.
- Fresh herbs such as parsley or dill can be used in the sauce or as garnish.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Middle Eastern
- Diet: Low Fat
