Mediterranean Chickpea Bowl with Lemon-Herb Dressing

Written by Sarah Gardner

If you're into healthy food bowls that taste just as good as they look, this Mediterranean Chickpea Bowl is calling your name. It's loaded with fiber-rich chickpeas, crunchy cucumber, juicy tomatoes, and a creamy lemon-herb dressing that ties it all together. Whether you're vegan, just veggie-curious, or simply want to mix up your go-to meal bowls, this one delivers the kind of balanced, crave-worthy flavor that makes it a staple in any weekly rotation. It’s ideal for those who love healthy lunch recipes, but it's hearty enough to double as a healthy dinner bowl too.

Mediterranean Chickpea Bowl with Lemon-Herb Dressing

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Main Course, Side Dish
Cuisine Mediterranean
Servings 2 Bowls

Equipment

  • Mixing bowls One for the chickpeas and one for the dressing.
  • Sharp knife & cutting board For slicing veggies and herbs.
  • Mason jar or small bowl To mix and shake up the dressing.
  • Spoon or fork To mash the chickpeas slightly and combine ingredients.

Ingredients
  

For the bowl

  • 1 can chickpeas 15 oz, drained, rinsed, and lightly mashed
  • 1 cup cooked quinoa or farro
  • ½ cup cherry tomatoes halved
  • ½ cucumber diced
  • ¼ cup red onion thinly sliced
  • ¼ cup kalamata olives pitted and halved
  • ½ avocado sliced
  • ¼ cup crumbled feta optional for non-vegan
  • 1 tablespoon chopped fresh parsley
  • Salt and black pepper to taste

For the lemon-herb dressing

  • 3 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 garlic clove minced
  • 1 tablespoon chopped fresh dill or oregano
  • Salt and pepper to taste

Instructions
 

Cook the base

  1. Prepare quinoa or your preferred grain according to package instructions. Let it cool slightly.

Prep chickpeas

  1. Lightly mash the chickpeas in a bowl with a fork—just enough to break them up a bit. Add salt, pepper, and a dash of olive oil for extra flavor.

Make the dressing

  1. Combine olive oil, lemon juice, mustard, garlic, herbs, salt, and pepper in a small bowl or jar. Whisk or shake until well combined.

Assemble the bowls

  1. Divide quinoa between two bowls. Top with chickpeas, cherry tomatoes, cucumber, onion, olives, avocado, and feta (if using). Drizzle with the lemon-herb dressing.

Garnish and serve

  1. Sprinkle fresh parsley over the top and serve immediately—or pack it up for later if you're meal prepping.

Pairings

Serve this bowl with a side of whole grain pita or a few dolmas for a complete Mediterranean vibe. A sparkling water with lemon or a light mint tea makes for a refreshing pairing. If you’re making this for dinner, a small glass of dry white wine pairs beautifully with the lemony dressing and herbs.

FAQs

1. Is this bowl high in protein?

Definitely! Chickpeas and quinoa make this a solid protein bowl, especially if you’re aiming for a high protein dinner without meat. Add grilled chicken or falafel if you want to level it up even more.

2. Can I make this vegan?

Yes—just skip the feta or use a vegan alternative. This recipe is perfect for anyone looking to add more vegan Buddha bowl options to their weekly meals.

3. Is this good for meal prep?

Absolutely. These healthy bowls recipes hold up great in the fridge. Just store the dressing separately and add avocado fresh when you're ready to eat.

4. Can I add chicken?

Of course! This works beautifully as a base for chicken bowl recipes. Add grilled lemon herb chicken or even leftover rotisserie for a protein-packed upgrade that fits right in with healthy Greek bowl recipes.

5. What makes this a nourish bowl?

It’s all about balance—protein from the chickpeas, fiber from the grains and veggies, and healthy fats from olive oil and avocado. If you’re exploring nourish bowl recipes, this one should be at the top of your list.

6. Can I change up the veggies?

Totally. This is one of those veggie bowl recipes that invites creativity. Roasted zucchini, red pepper, or even pickled onions would be great swaps.

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