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Fresh Mediterranean Quinoa Bowl with Chickpeas

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A vibrant and fresh Mediterranean quinoa bowl featuring chickpeas, fresh veggies, and a tangy lemon dressing. Quick, healthy, and perfect for meal prep or a satisfying meal any time.

Ingredients

Scale
  • 1 cup (170g) uncooked quinoa, rinsed
  • 1 can (15 oz / 425g) chickpeas, drained and rinsed (or about 1.5 cups cooked chickpeas)
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 small red onion, finely chopped (optional)
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped (optional)
  • 1/2 cup crumbled feta cheese (use dairy-free feta for vegan option)
  • 3 tablespoons extra virgin olive oil
  • Juice of 1 large lemon (about 3 tablespoons)
  • 1 small clove garlic, minced
  • 1/2 teaspoon ground cumin
  • Salt and pepper to taste

Instructions

  1. Rinse 1 cup (170g) quinoa under cold water using a fine sieve until water runs clear.
  2. Transfer quinoa to a medium saucepan and add 2 cups (475ml) water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
  3. Turn off heat and let quinoa steam covered for 5 minutes more. Fluff with a fork and let cool slightly.
  4. In a small bowl or jar, whisk together 3 tablespoons extra virgin olive oil, juice of 1 lemon (about 3 tablespoons), minced garlic, 1/2 teaspoon ground cumin, salt, and pepper to taste.
  5. Dice 1 medium cucumber, halve 1 cup cherry tomatoes, finely chop 1/4 small red onion, and roughly chop 1/4 cup fresh parsley and 2 tablespoons fresh mint.
  6. In a large mixing bowl, add the warm quinoa, drained chickpeas, chopped veggies, and herbs. Pour the dressing over and toss gently until evenly coated.
  7. Sprinkle 1/2 cup crumbled feta cheese on top and gently mix through. Taste and adjust seasoning with more salt, pepper, or lemon juice if needed.
  8. Serve immediately warm or refrigerate for at least 30 minutes to let flavors meld. Serve chilled or at room temperature.

Notes

Rinse quinoa thoroughly to remove bitterness. Use fresh lemon juice for best flavor. Add herbs last to prevent wilting. Start with less dressing and add more as needed to avoid overdressing. Store dressing separately for meal prep to keep veggies crisp.

Nutrition

Keywords: quinoa bowl, Mediterranean, chickpeas, healthy recipe, easy meal, vegetarian, vegan option, gluten-free, meal prep

Find it online: https://emmastirs.com/fresh-mediterranean-quinoa-bowl-with-chickpeas-easy-healthy-recipe-to-try-today/