Mediterranean Chickpea & Quinoa Bowl

There’s something irresistibly refreshing about a Mediterranean-inspired dish. Bright flavors, colorful vegetables, and nourishing grains come together to create a meal that feels both wholesome and satisfying.

This chickpea and quinoa bowl is packed with plant-based protein, fiber, and heart-healthy fats. It’s quick to prepare, perfect for meal prep, and works beautifully as either a light lunch or a hearty dinner.

With juicy cherry tomatoes, crisp cucumber, and a zesty lemon-olive oil dressing, each bite is a burst of freshness. Let’s dig in!

Ingredients

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

Instructions

1. Rinse quinoa under cold water, then cook according to package instructions (about 15 minutes). Fluff with a fork and let cool slightly.
2. In a large bowl, combine cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
3. In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Adjust seasoning to taste and serve warm or chilled.

Tips & Substitutions

• Make it heartier: Add grilled chicken, shrimp, or roasted tofu for extra protein.
• Switch up the grains: Try couscous, bulgur, or farro instead of quinoa for variety.
• Dressing upgrade: Add a spoonful of tahini or Greek yogurt to the dressing for a creamier twist.

Nutrition

Per serving (approximate):

• Calories: 450
• Fat: 12g
• Carbohydrates: 60g
• Fiber: 11g
• Protein: 18g

Related Recipe

See the original recipe

This Mediterranean Chickpea & Quinoa Bowl is proof that healthy eating doesn’t have to be complicated. Fresh, vibrant, and nourishing—it’s a recipe you’ll want to keep on repeat. Give it a try, share it with friends, and let the flavors of the Mediterranean brighten your table!