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Mediterranean chickpea bowl ingredients

Mediterranean Chickpea Bowl

This vibrant power bowl combines protein-rich legumes, fresh vegetables, and heart-healthy fats to create a complete meal that not only satisfies your taste buds but also nourishes your body from the inside out.
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Course: Lunch, Main Course
Cuisine: Mediterranean
Keyword: Chickpea Bowl, Mediterranean Bowl, Healthy Lunch, Plant-based, Meal Prep
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Servings: 2 bowls
Calories: 450kcal

Equipment

  • Skillet
  • Mixing bowls

Ingredients

For the base

  • 1 cup cooked quinoa can substitute with brown rice or bulgur wheat
  • 2 cups fresh spinach roughly chopped (baby kale works wonderfully too)

For the protein

  • 1 can chickpeas 15 oz, drained and rinsed
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • salt and pepper to taste

For the toppings

  • 1/2 cucumber diced
  • 1 cup cherry tomatoes halved
  • 1/4 red onion thinly sliced
  • 1/3 cup kalamata olives pitted
  • 1/3 cup crumbled feta cheese for vegan option, use plant-based feta
  • 2 tablespoons toasted pine nuts

For the dressing

  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 small garlic clove minced
  • 1 teaspoon honey maple syrup for vegan option
  • 1/2 teaspoon dried oregano
  • salt and pepper to taste

Instructions

  • Heat olive oil in a medium skillet over medium heat. Add drained chickpeas, paprika, cumin, garlic powder, salt, and pepper. Toast for 4-5 minutes, stirring occasionally, until the chickpeas are slightly crisp on the outside but still tender inside.
  • Whisk together olive oil, lemon juice, minced garlic, honey, oregano, salt, and pepper in a small bowl.
  • Divide the cooked quinoa and fresh spinach between two serving bowls.
  • Arrange the seasoned chickpeas, cucumber, cherry tomatoes, red onion, and olives atop your base. Place ingredients in separate sections around the bowl for visual appeal.
  • Sprinkle feta cheese and toasted pine nuts over the top. Drizzle with the prepared dressing just before serving.

Notes

For meal prep, keep the dressing separate until ready to eat to maintain optimal texture. All components can be prepared up to 3 days in advance and stored separately in the refrigerator. For a lower carb option, substitute cauliflower rice for the quinoa.

Nutrition

Calories: 450kcal | Carbohydrates: 42g | Protein: 15g | Fat: 27g | Saturated Fat: 5g | Cholesterol: 15mg | Sodium: 580mg | Potassium: 650mg | Fiber: 12g | Sugar: 8g | Vitamin A: 3500IU | Vitamin C: 42mg | Calcium: 200mg | Iron: 4.5mg
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