Mediterranean Grilled Chickpea Bowl with Quinoa and Cucumber
This Mediterranean-inspired grain bowl features smoky grilled chickpeas, fluffy quinoa, crisp cucumbers, juicy tomatoes, and a tangy lemon herb dressing. It’s a plant-based, protein-rich meal that’s easy to make, super fresh, and full of texture. Perfect served warm or cold!
⏱️ Time:
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
For the Grilled Chickpeas:
1½ cups cooked or canned chickpeas (rinsed & drained)
1 tbsp olive oil
1 tsp smoked paprika
½ tsp ground cumin
½ tsp garlic powder
Salt and pepper, to taste
For the Quinoa:
¾ cup uncooked quinoa
1½ cups water or vegetable broth
Pinch of salt
Bowl Ingredients:
1 cup cucumber, diced
1 cup cherry tomatoes, halved
¼ cup red onion, thinly sliced
¼ cup Kalamata olives, sliced (optional)
2 tbsp crumbled feta (optional, or vegan feta)
2 tbsp chopped fresh parsley or mint
Lemon Herb Dressing:
3 tbsp olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 garlic clove, grated or minced
½ tsp dried oregano
Salt & pepper, to taste
Instructions:
1. Cook the Quinoa:
Rinse quinoa under cold water.
In a saucepan, combine quinoa, water (or broth), and a pinch of salt.
Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes.
Remove from heat, let sit for 5 minutes, then fluff with a fork.
2. Grill or Sauté the Chickpeas:
Pat chickpeas dry with paper towels.
In a bowl, toss chickpeas with olive oil, paprika, cumin, garlic powder, salt, and pepper.
Heat a grill pan or skillet over medium-high heat.
Add chickpeas and grill/sauté for 6–8 minutes, shaking the pan occasionally until golden and crisp.
3. Make the Lemon Herb Dressing:
Whisk together olive oil, lemon juice, mustard, garlic, oregano, salt, and pepper in a small bowl or jar.
4. Assemble the Bowls:
Divide cooked quinoa among bowls.
Top with grilled chickpeas, cucumber, tomatoes, onion, olives, and feta (if using).
Drizzle with the lemon herb dressing.
Garnish with fresh parsley or mint.
Notes & Tips:
Make it creamy: Add a dollop of hummus or tzatziki on the side.
Want more greens? Toss in some arugula or baby spinach.
Meal prep tip: Store ingredients separately and assemble just before eating to keep things fresh.
❓ Frequently asked questions FAQ:
Q: Can I use canned chickpeas?
A: Yes, just rinse and dry them well before seasoning.
Q: Can I use another grain instead of quinoa?
A: Absolutely — couscous, bulgur, or farro work great.
Q: How long does it keep?
A: Keeps in the fridge for 3–4 days. Best enjoyed cold or at room temperature.
Nutrition information
Calories: 390
Protein: 13g
Carbs: 42g
Fat: 18g
Fiber: 9g
Sugar: 4g