A vibrant, wholesome bowl packed with Mediterranean flavors featuring chickpeas, fresh veggies, and a tangy tahini dressing—perfect for a nutritious and satisfying meal.
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
1 cup cooked quinoa or brown rice
1/4 cup red onion, finely chopped
1 cucumber, diced
1 cup cherry tomatoes, halved
1/2 cup kalamata olives, sliced
1/2 cup crumbled feta cheese (optional)
2 cups baby spinach or mixed greens
1/4 cup fresh parsley, chopped
Tahini Dressing:
1/4 cup tahini
2 tablespoons lemon juice
1 clove garlic, minced
2 tablespoons water (more as needed)
Salt and pepper to taste
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
Start by preparing the tahini dressing. In a small bowl, whisk together tahini, lemon juice, minced garlic, and water until smooth and creamy. If needed, add more water to adjust the consistency. Season with salt and pepper to taste.
In a large bowl, combine chickpeas, quinoa or brown rice, diced cucumber, cherry tomatoes, red onion, olives, spinach, and parsley. Gently toss everything together to combine.
Drizzle the tahini dressing over the salad mixture and toss again to coat all the ingredients evenly.
If desired, top with crumbled feta cheese for that extra Mediterranean flavor.
Serve immediately, or refrigerate for up to 2 days for the flavors to meld.
Servings and Timing
Servings: 2-3 servings
Prep Time: 15 minutes
Cooking Time: 0 minutes (quinoa or rice should already be cooked)
Total Time: 15 minutes
Storage/Reheating
I usually store any leftovers in an airtight container in the fridge for up to two days. The flavors tend to get even better as they meld together! As for reheating, I don’t recommend warming up the salad because the veggies and greens are best enjoyed fresh. If I’m planning to eat it later, I’ll store the tahini dressing separately and drizzle it just before serving to keep everything crisp and fresh.
FAQs
Can I make this recipe vegan?
Yes, this Mediterranean Chickpea Bowl is easily vegan! Just skip the feta cheese, or use a plant-based feta substitute to keep it vegan-friendly.
Can I use a different grain instead of quinoa or brown rice?
Absolutely! I sometimes swap in farro, couscous, or even barley. Each grain will add a slightly different texture but still works wonderfully in this bowl.
How do I make the tahini dressing thinner?
If the tahini dressing is too thick for your liking, simply add a little more water, a teaspoon at a time, until you reach your desired consistency.
Can I prepare this recipe in advance?
Yes! I often prepare the veggies, chickpeas, and grains ahead of time. Then, I just toss everything together and add the dressing when I’m ready to eat. It’s great for meal prep!
Can I add more protein to this dish?
Definitely! If I want to make the dish even more protein-packed, I sometimes add grilled chicken, tofu, or even some roasted chickpeas for extra crunch.
Conclusion
This Mediterranean Chickpea Bowl is the perfect combination of fresh flavors, vibrant colors, and satisfying textures. It’s incredibly easy to make, packed with healthy ingredients, and versatile enough to customize according to what I have on hand. Whether I’m enjoying it as a light lunch or a hearty dinner, it’s a dish I always find myself craving. The tahini dressing ties everything together so beautifully, and I love how quick it is to prepare. It’s a winner in my book, and I’m sure it’ll be in yours too!
Recipe:
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Mediterranean Chickpea Bowls
- Total Time: 15 minutes
- Yield: 2-3 servings
- Diet: Vegetarian
Description
A vibrant, wholesome bowl packed with Mediterranean flavors featuring chickpeas, fresh veggies, and a tangy tahini dressing—perfect for a nutritious and satisfying meal.
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
1 cup cooked quinoa or brown rice
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/2 cup kalamata olives, sliced
1/2 cup crumbled feta cheese (optional)
2 cups baby spinach or mixed greens
1/4 cup fresh parsley, chopped
Tahini Dressing:
1/4 cup tahini
2 tablespoons lemon juice
1 clove garlic, minced
2 tablespoons water (more as needed)
Salt and pepper to taste
Instructions
- Start by preparing the tahini dressing. In a small bowl, whisk together tahini, lemon juice, minced garlic, and water until smooth and creamy. If needed, add more water to adjust the consistency. Season with salt and pepper to taste.
- In a large bowl, combine chickpeas, quinoa or brown rice, diced cucumber, cherry tomatoes, red onion, olives, spinach, and parsley. Gently toss everything together to combine.
- Drizzle the tahini dressing over the salad mixture and toss again to coat all the ingredients evenly.
- If desired, top with crumbled feta cheese for that extra Mediterranean flavor.
- Serve immediately, or refrigerate for up to 2 days for the flavors to meld.
Notes
This recipe is versatile and can be customized by adding or removing ingredients.
For a vegan version, skip the feta cheese or use a plant-based feta substitute.
If you prefer a different grain, you can swap quinoa or rice for farro, couscous, or barley.
The tahini dressing can be adjusted by adding more water if you prefer a thinner consistency.
Store leftovers in an airtight container in the fridge for up to two days. Keep the tahini dressing separate to maintain freshness.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 5g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 10mg
