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Mediterranean chickpea bowl

Easy Mediterranean Chickpea Bowl (Healthy Vegetarian Recipe)

This Mediterranean Chickpea Bowl is loaded with crispy roasted chickpeas, fresh vegetables, fluffy quinoa, and a creamy lemon tahini dressing. It's an easy, healthy vegetarian meal that's perfect for lunch, dinner, or meal prep.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean
Calories: 485
Ingredients Method Notes

Ingredients
  

For the Roasted Chickpea
  • 1 15 oz can chickpeas, drained, rinsed, and patted dry
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon ground cumin
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
For the Bowl
  • 2 cups cooked quinoa or brown rice
  • 1 cup cucumber diced
  • 1 cup cherry tomatoes halved
  • ¼ cup red onion thinly sliced
  • ½ cup Kalamata olives
  • ½ cup crumbled feta cheese
  • ¼ cup chopped fresh parsley
For the Lemon Tahini Dressing
  • ¼ cup tahini
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon olive oil
  • 1 garlic clove minced
  • 1 teaspoon maple syrup or honey optional
  • 2 –4 tablespoons water
  • Salt and black pepper to taste

Method
 

  1. Roast the chickpeas: Preheat the oven to 400°F (200°C). Pat the chickpeas dry, then toss them with olive oil, smoked paprika, garlic powder, cumin, salt, and pepper. Spread them in a single layer on a baking sheet and roast for 25–30 minutes, shaking the pan halfway through, until crispy.
  2. Cook the grain: While the chickpeas are roasting, cook the quinoa (or rice) according to the package instructions if it isn't already prepared.
  3. Prepare the vegetables: Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, chop the parsley, and crumble the feta cheese.
  4. Make the dressing: In a small bowl, whisk together the tahini, lemon juice, olive oil, garlic, maple syrup (if using), salt, and pepper. Gradually whisk in water until the dressing is smooth and pourable.
  5. Assemble the bowls: Divide the quinoa between four bowls. Top with the roasted chickpeas, cucumber, tomatoes, red onion, olives, feta, and parsley.
  6. Serve: Drizzle generously with the lemon tahini dressing and enjoy immediately.

Notes

  • Pat the chickpeas completely dry before roasting for the crispiest texture.
  • Feel free to use brown rice, couscous, or farro instead of quinoa.
  • For a vegan version, simply omit the feta cheese or use a dairy-free alternative.
  • Store the dressing separately if meal prepping to keep everything fresh.
  • Add avocado, hummus, or roasted vegetables for an even heartier bowl.