Feta and Veggie Bowl with Orzo and Chickpeas
This wholesome bowl combines fluffy orzo pasta, roasted vegetables, protein-packed chickpeas, and creamy feta cheese. Tossed in a lemon-herb vinaigrette, it’s light yet filling — perfect for lunch, meal prep, or a colorful dinner.
Time
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Serves: 4
Ingredients
For the Bowl
1 cup dry orzo pasta
1 can (400g / 15 oz) chickpeas, drained & rinsed
1 zucchini, sliced into half-moons
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small red onion, cut into wedges
2 tbsp olive oil
½ tsp dried oregano
½ tsp garlic powder
Salt & black pepper, to taste
150g (5 oz) feta cheese, cubed or crumbled
1 cup cherry tomatoes, halved
1 small cucumber, diced
Fresh parsley or mint, chopped for garnish
For the Dressing
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
½ tsp honey or maple syrup
½ tsp dried oregano
Salt & pepper, to taste
Instructions
1. Roast the Veggies
Preheat oven to 200°C (400°F).
Toss zucchini, peppers, and red onion with olive oil, oregano, garlic powder, salt, and pepper.
Roast for 20–25 minutes until tender and slightly charred.
2. Cook the Orzo
Meanwhile, cook orzo in salted boiling water according to package directions.
Drain, toss with a drizzle of olive oil, and set aside.
3. Make the Dressing
Whisk together olive oil, lemon juice, Dijon mustard, honey, oregano, salt, and pepper until emulsified.
4. Assemble the Bowls
Divide orzo into serving bowls.
Top with roasted veggies, chickpeas, cucumber, cherry tomatoes, and feta.
Drizzle with dressing and sprinkle with fresh parsley or mint.
5. Serve
Serve warm or at room temperature.
Notes & Tips
Make Ahead: Store roasted veggies, orzo, and chickpeas separately. Assemble when ready to eat.
Cheese Swap: Try goat cheese or halloumi instead of feta.
Boost Protein: Add grilled chicken, shrimp, or falafel for extra protein.
Meal Prep: Keeps well in the fridge for up to 3 days.
Frequently Asked Questions
Q: Can I serve this cold as a salad?
A: Yes — it works beautifully as a chilled Mediterranean pasta salad.
Q: Can I use another grain instead of orzo?
A: Definitely — couscous, quinoa, or farro are great alternatives.
Q: Do I need to roast the chickpeas?
A: You can! Roast them with the veggies for extra crunch, or leave them as-is for a softer texture.
Nutritional Information
Calories: 420
Protein: 14g
Carbs: 52g
Fat: 18g
Fiber: 9g
Sodium: 610mg