Mediterranean Chickpea Feta Bowl (Print)

Protein-rich bowl of chickpeas, vegan feta, olives, and crisp veggies with Mediterranean flair.

# Components:

→ Base

01 - 1 can (14 oz) chickpeas, drained and rinsed
02 - 1 cup cooked quinoa or brown rice (optional)

→ Vegetables

03 - 1 medium cucumber, diced
04 - 1 cup cherry tomatoes, halved
05 - 1/4 small red onion, thinly sliced
06 - 1/2 red bell pepper, diced

→ Toppings

07 - 3 oz vegan feta cheese, crumbled
08 - 1/3 cup pitted Kalamata olives, halved
09 - 2 tablespoons fresh parsley, chopped

→ Dressing

10 - 2 tablespoons extra-virgin olive oil
11 - 1 tablespoon lemon juice
12 - 1 teaspoon dried oregano
13 - 1/2 teaspoon sea salt
14 - 1/4 teaspoon freshly ground black pepper

# Method:

01 - In a large bowl, mix chickpeas, diced cucumber, halved cherry tomatoes, sliced red onion, and diced red bell pepper.
02 - Whisk olive oil, lemon juice, oregano, sea salt, and black pepper in a small bowl to create the dressing.
03 - Pour dressing over the vegetable and chickpea mixture and toss gently until evenly coated.
04 - Divide the mixture evenly between two bowls, optionally placing over cooked quinoa or brown rice.
05 - Top each bowl with crumbled vegan feta, Kalamata olives, and chopped parsley.
06 - Serve immediately or refrigerate for up to 2 days to develop a chilled, marinated flavor.

# Expert Advice:

01 -
  • It's ready in 15 minutes with zero cooking, so even on hectic days you can eat something that feels intentional and nourishing.
  • The flavors actually improve if you let it sit, so you can make it ahead and come back to something even better.
  • Every bite has different textures—creamy feta, bright olives, crisp vegetables—and it never gets boring.
02 -
  • Don't skip rinsing the canned chickpeas—that starchy liquid makes the bowl gummy if you leave it behind.
  • If you add a grain base, warm it slightly or let it come to room temperature, because cold grain plus cold vegetables can feel less appetizing than you'd expect.
03 -
  • Let your dressing sit for a minute after whisking—it'll be silkier and more integrated when it hits the vegetables.
  • Taste your bowl before serving and adjust the salt and lemon—a tiny pinch of extra salt or squeeze of lemon can shift everything from good to craveable.
Back