Mediterranean Grain Bowl Chickpeas (Printable)

Fluffy grains paired with roasted chickpeas, fresh veggies, and tangy feta for a nourishing Mediterranean bowl.

# What You'll Need:

→ Grains

01 - 1 cup quinoa or brown rice, uncooked
02 - 2 cups water or vegetable broth
03 - ½ teaspoon salt

→ Roasted Chickpeas

04 - 1 can (15 oz) chickpeas, drained and rinsed
05 - 1 tablespoon olive oil
06 - 1 teaspoon ground cumin
07 - ½ teaspoon smoked paprika
08 - ½ teaspoon garlic powder
09 - ¼ teaspoon salt
10 - ¼ teaspoon black pepper

→ Fresh Vegetables

11 - 1 cup cherry tomatoes, halved
12 - 1 cup cucumber, diced
13 - 1 small red onion, thinly sliced
14 - 1 cup baby spinach or mixed greens
15 - ¼ cup kalamata olives, sliced

→ Toppings

16 - 3.5 oz feta cheese, crumbled
17 - 2 tablespoons fresh parsley, chopped
18 - 2 tablespoons extra virgin olive oil
19 - 1 tablespoon fresh lemon juice
20 - Freshly ground black pepper, to taste

# Directions:

01 - Combine quinoa or brown rice with water or broth and salt in a medium saucepan. Bring to a boil, reduce heat, cover, and simmer until grains are tender and liquid is absorbed; about 15 minutes for quinoa or 30 to 35 minutes for brown rice. Fluff with a fork and set aside.
02 - Preheat oven to 400°F. Dry chickpeas thoroughly, then toss them with olive oil, ground cumin, smoked paprika, garlic powder, salt, and black pepper. Spread on a baking sheet and roast for 20 to 25 minutes, shaking halfway through, until crispy.
03 - While chickpeas roast, halve cherry tomatoes, dice cucumber, thinly slice red onion, and slice kalamata olives. Set aside baby spinach or mixed greens.
04 - Divide cooked grains evenly among four bowls. Layer with spinach, tomatoes, cucumber, red onion, olives, roasted chickpeas, and crumbled feta cheese.
05 - Drizzle each bowl with extra virgin olive oil and fresh lemon juice. Garnish with chopped parsley and black pepper to taste. Serve immediately.

# Expert Hints:

01 -
  • It feels like a restaurant meal but costs a fraction and comes together in under an hour.
  • The crispy chickpeas add crunch and protein without any frying or complicated techniques.
  • You can prep the grains and chickpeas ahead, then assemble bowls in minutes throughout the week.
  • Every bite has contrast: creamy feta, tangy lemon, sweet tomatoes, and that earthy roasted cumin.
02 -
  • If your chickpeas aren't crisping, they were too wet when they went into the oven, spread them on a towel and press gently before tossing with oil.
  • Don't skip the lemon juice at the end, it pulls all the flavors together and makes the bowl taste bright instead of heavy.
  • Let the grains cool for a minute before assembling so the greens don't wilt and the feta doesn't melt into mush.
03 -
  • Use vegetable broth instead of water to cook the grains, it adds a layer of flavor that makes the whole bowl taste more intentional.
  • Taste the feta before adding it, some blocks are much saltier than others and you may want to go easy on additional salt.
  • If your chickpeas aren't browning, turn on the broiler for the last two minutes, but watch them closely so they don't burn.
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