Mediterranean Chickpea and Quinoa Bowl

There’s something irresistibly refreshing about a bowl that’s both nourishing and vibrant. This Mediterranean Chickpea and Quinoa Bowl brings together hearty quinoa, protein-packed chickpeas, and a rainbow of crisp vegetables in one simple yet satisfying dish.

Seasoned with olive oil, lemon, garlic, and fresh parsley, it’s a balance of bright, zesty flavors and wholesome nutrition. Whether you’re preparing a quick lunch, a light dinner, or a meal-prep option for the week, this bowl delivers a taste of the Mediterranean lifestyle.

Best of all? It’s naturally vegetarian, flexible, and ready in under 30 minutes.

Ingredients

• 1 cup quinoa, uncooked
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely diced
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• 1/4 cup fresh parsley, chopped
• Salt, to taste
• Black pepper, to taste

Instructions

1. Rinse the quinoa under cold water, then cook according to package instructions until fluffy.
2. While quinoa cooks, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, and finely chop the onion and parsley.
3. In a large bowl, combine the cooked quinoa, chickpeas, tomatoes, cucumber, onion, and parsley.
4. In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and black pepper.
5. Pour the dressing over the quinoa mixture and toss gently until well combined.
6. Adjust seasoning if needed and serve immediately, or chill for 15 minutes before serving for best flavor.

Tips & Substitutions

• Make it vegan protein-packed: Add roasted tofu or tempeh for a heartier twist.
• Switch up the herbs: Try fresh mint or basil if parsley isn’t on hand.
• Meal prep friendly: Store in an airtight container for up to 3 days; just keep the dressing separate until ready to serve.

Nutrition

Per serving (approximate):

• Calories: 420
• Fat: 12g
• Carbohydrates: 60g
• Fiber: 11g
• Protein: 16g

Related Recipe

See the original recipe

This Mediterranean Chickpea and Quinoa Bowl is proof that healthy eating doesn’t need to be complicated. Fresh, filling, and full of flavor, it’s a recipe you’ll want to come back to again and again. Give it a try, share it with friends, and enjoy the taste of the Mediterranean at home!