Mediterranean Roasted Chickpea and Walnut Crunch Bowl
A savory, protein-dense Mediterranean snack featuring crisp roasted chickpeas, toasted walnuts, and juicy cherry tomatoes. Designed to satisfy afternoon cravings without relying on added sugar or dairy.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Jessica + Lila
Jessica created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan
Time saver
Prep a double batch of the roasted chickpeas and walnuts ahead of time and store in an airtight container for up to 3 days for a quick grab-and-go option; simply add fresh tomatoes right before eating.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a rimmed baking sheet with parchmen…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
Tap card to mark done - 02
Combine the rinsed and thoroughly patted-dry canned…
In a medium bowl, combine the rinsed and thoroughly patted-dry canned chickpeas, walnut halves, extra-virgin olive oil, dried oregano, garlic powder, and fine sea salt. Toss until evenly coated.
Look for: evenly coated
Tap card to mark done - 03
Spread the chickpea mixture in a single
Spread the chickpea mixture in a single, even layer on the prepared baking sheet.
Tap card to mark done - 04
Bake for 20 to 25 minutes
Bake for 20 to 25 minutes, stirring halfway through, until the chickpeas are crispy and the walnuts are lightly toasted and fragrant.
Look for: the chickpeas are crispy and the walnuts are lightly toasted and fragrant
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Transfer the warm mixture to a serving…
Transfer the warm mixture to a serving bowl and gently fold in the fresh halved cherry tomatoes. Enjoy immediately while warm.
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