introduction

This dish uses simple, fresh ingredients and comes together fast. It is light, healthy, and full of flavor. If you like quick plant-based meals, you can find easy chickpea recipes that are similar and worth trying for variety.

why make this recipe

This recipe is quick and healthy. It uses canned chickpeas so you save time. The vegetables add crunch and color. The dressing is simple and bright. You can eat it as a main or a side. It is good for meal prep and for hot days. For more ideas to change the base, see more chickpea ideas.

how to make Mediterranean Chickpea Bowls

Mix the vegetables and chickpeas in a large bowl. Whisk the dressing in a small bowl, then pour it over the salad. Toss well so everything gets coated. You can serve right away or chill for later. Garnish with parsley just before serving.

Ingredients :

1 can chickpeas, drained and rinsed, 1 cup cherry tomatoes, halved, 1 cucumber, diced, 1 bell pepper, chopped, 1/4 red onion, diced, 1/4 cup Kalamata olives, pitted and sliced, 1/4 cup feta cheese, crumbled, 2 tablespoons olive oil, 2 tablespoons red wine vinegar, 1 teaspoon dried oregano, Salt and pepper to taste, Fresh parsley for garnish

Directions :

In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, olives, and feta cheese.
In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Serve immediately or refrigerate for later. Garnish with fresh parsley before serving.

how to serve Mediterranean Chickpea Bowls

Serve in bowls over rice, quinoa, or greens. Add warm pita on the side. You can also use it as a filling for wraps. Top with extra olive oil or lemon juice if you like.

how to store Mediterranean Chickpea Bowls

Store in an airtight container in the fridge for up to 3 days. Keep the dressing mixed in if you want ready-to-eat bowls. If you plan to store longer, add the feta just before serving to keep it fresh.

tips to make Mediterranean Chickpea Bowls

Rinse and drain the chickpeas well to remove canning liquid.
Chop vegetables to similar sizes for even bites.
Taste the dressing and adjust salt and vinegar to your liking.
Use room temperature ingredients for best flavor.

variation (if any)

Add cooked quinoa or couscous to make it heartier.
Add grilled chicken or tuna for extra protein.
Swap feta for vegan cheese for a dairy-free version.
Add a spoon of tahini to the dressing for a creamy twist.

FAQs

Q: Can I use dried chickpeas?
A: Yes. Cook dried chickpeas until tender, then use them as you would canned ones.

Q: Is this salad good for meal prep?
A: Yes. It holds well for a few days in the fridge. Add herbs or feta just before eating if you want the freshest taste.

Q: Can I skip the feta?
A: Yes. The salad still tastes good without feta. You can add avocado or nuts for creaminess.

Q: Can I make the dressing ahead?
A: Yes. The dressing keeps in the fridge for several days. Shake or whisk before using.

Conclusion

This simple bowl is fresh, fast, and flexible. For another version with tahini and different serving ideas, see Mediterranean Chickpea Bowls with Tahini Sauce Recipe. If you want a similar recipe with step-by-step photos and tips, check Mediterranean Chickpea Bowls – I Heart Vegetables.