Mediterranean Chickpea & Quinoa Bowl

Ingredients (serves 4)

• 1 cup quinoa (uncooked)

• 2 × 15 oz (approx.) cans chickpeas, drained & rinsed

• 1 Tbsp olive oil

• 1 tsp smoked paprika

• ½ tsp ground cumin

• Salt & pepper, to taste

• 2 cups cherry tomatoes, halved

• 1 cucumber, diced

  

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• 1 yellow (or red) bell pepper, diced

• ½ red onion, thinly sliced

• 1 cup olives (e.g., Kalamata), pitted & halved

• ½ cup crumbled feta cheese

• ½ cup hummus

• Fresh parsley, chopped (for garnish)

• Lemon wedges, for serving

Dressing (optional)

• 3 Tbsp extra-virgin olive oil

• Juice of 1 lemon

  

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• 1 garlic clove, minced

• 1 tsp Dijon mustard (optional)

• Salt & pepper, to taste

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Method

1. Cook the quinoa: Rinse quinoa under cold water. In a saucepan, bring 2 cups water + a pinch of salt to boil, add quinoa, reduce heat, cover and simmer ~15 minutes until water absorbed. Fluff with fork.

2. Roast the chickpeas: Pre-heat oven to ~200°C (≈400°F). On a baking sheet, toss chickpeas with olive oil, smoked paprika, cumin, salt & pepper. Roast ~20 minutes or until slightly crispy.

3. Prepare veggies: In a large bowl, combine cherry tomatoes, cucumber, bell pepper, red onion, olives and cooked quinoa.

4. Add topping: Dollop hummus in the middle (or distribute by bowl), then add roasted chickpeas and scatter crumbled feta over top. Garnish with fresh parsley and serve with lemon wedges.

5. If using dressing: Whisk together olive oil, lemon juice, garlic, mustard, salt & pepper; drizzle over the bowl just before serving.

Why it’s Mediterranean-style

Mediterranean cuisine emphasizes fresh vegetables, legumes (like chickpeas), whole grains (like quinoa), healthy fats (olive oil, olives), and dairy in moderation (feta). Downshiftology+2RecipeTin Eats+2
It’s colorful, nutrient-dense and flavorful without being heavy.

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Tips & variations

• Swap quinoa for couscous, bulgur or brown rice if preferred.

• Add grilled chicken or fish for extra protein.

• Make it vegan by skipping the feta or using a plant-based feta.

• Add fresh herbs like mint or dill for extra flavour.

• Store leftovers in separate containers (quinoa/chickpeas separate from fresh veggies) to keep textures crisp for next day.

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