Mediterranean Chickpea Feta Bowl (Printable)

Protein-packed bowl with chickpeas, vegan feta, olives, and fresh Mediterranean vegetables.

# What You’ll Need:

→ Base

01 - 1 can (14 oz) chickpeas, drained and rinsed
02 - 1 cup cooked quinoa or brown rice (optional)

→ Vegetables

03 - 1 medium cucumber, diced
04 - 1 cup cherry tomatoes, halved
05 - 1/4 small red onion, thinly sliced
06 - 1/2 red bell pepper, diced

→ Toppings

07 - 2.8 oz vegan feta cheese, crumbled
08 - 1/3 cup pitted Kalamata olives, halved
09 - 2 tbsp fresh parsley, chopped

→ Dressing

10 - 2 tbsp extra-virgin olive oil
11 - 1 tbsp lemon juice
12 - 1 tsp dried oregano
13 - 1/2 tsp sea salt
14 - 1/4 tsp freshly ground black pepper

# How To Make It:

01 - In a large mixing bowl, mix chickpeas, diced cucumber, halved cherry tomatoes, sliced red onion, and diced red bell pepper.
02 - Whisk together extra-virgin olive oil, lemon juice, dried oregano, sea salt, and black pepper in a separate small bowl.
03 - Pour the dressing over the chickpea and vegetable mixture and toss gently to combine.
04 - Divide the mixture evenly between two bowls, optionally over cooked quinoa or brown rice.
05 - Top each bowl with crumbled vegan feta, halved Kalamata olives, and chopped fresh parsley.
06 - Serve immediately, or refrigerate up to 2 days to allow flavors to meld and serve chilled.

# Expert Advice:

01 -
  • It comes together in the time it takes to listen to three songs, no stove required.
  • The flavors get even better after a night in the fridge, so leftovers feel like a gift.
  • Every bite has texture contrast, creamy feta against crisp cucumber and tender chickpeas.
  • You can double it without thinking and have lunch sorted for days.
02 -
  • Rinse the chickpeas well or they'll taste metallic and dull, I learned that the hard way.
  • If the red onion is too sharp, soak the slices in ice water for five minutes before adding them.
  • Don't overdress it, you can always add more but you can't take it back once it's soggy.
03 -
  • Toast the oregano in a dry pan for thirty seconds before adding it to the dressing, it wakes up the flavor completely.
  • Use a potato masher to lightly crush a few chickpeas before dressing, it helps the dressing cling and makes the texture more interesting.
  • If you want this to feel more like a meal, add a dollop of hummus on the side for dipping.
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