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Flavorful Mediterranean Quinoa Bowl with Chickpeas and Feta

Mediterranean Quinoa Bowl - featured image
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A quick, easy, and healthy Mediterranean quinoa bowl featuring toasted chickpeas, fresh veggies, and creamy feta, perfect for busy days or meal prep.

Ingredients

Scale
  • 1 cup (170g) uncooked quinoa, rinsed
  • 1 can (15 oz/425g) chickpeas, drained and rinsed
  • 4 oz (115g) crumbled feta cheese
  • 1 medium cucumber, diced
  • 1 cup (150g) cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • Juice of 1 large lemon
  • 3 tablespoons extra virgin olive oil
  • 1 clove garlic, minced
  • Salt and freshly cracked black pepper, to taste
  • Optional: 1/4 cup Kalamata olives, pitted and sliced
  • Optional: 2 tablespoons toasted pine nuts

Instructions

  1. Rinse the quinoa under cold water for about 30 seconds using a fine-mesh strainer. Drain thoroughly.
  2. In a medium saucepan, combine rinsed quinoa and 2 cups (475ml) water. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let rest covered for 5 minutes. Fluff with a fork.
  3. Preheat oven to 400°F (200°C). Pat dry chickpeas with paper towels. Toss with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 20 minutes, stirring halfway through, until golden and slightly crispy. (Alternatively, dry sauté chickpeas in a skillet if short on time.)
  4. While quinoa and chickpeas cook, dice cucumber, halve cherry tomatoes, finely chop red onion, and chop parsley. Prepare olives and pine nuts if using.
  5. In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper to make the dressing. Adjust seasoning to taste.
  6. In a large mixing bowl, combine cooked quinoa, roasted chickpeas, chopped vegetables, and olives if using. Pour dressing over and toss gently to coat evenly.
  7. Top with crumbled feta cheese, sprinkle with parsley, and add toasted pine nuts if desired. Serve immediately or chill for 15 minutes to meld flavors.

Notes

Rinsing quinoa thoroughly removes bitterness. Roasting chickpeas adds a crunchy texture but can be skipped if short on time. Use freshly squeezed lemon juice for best flavor. Keep dressing and feta separate if prepping ahead to avoid sogginess. Taste and adjust salt carefully as feta adds saltiness.

Nutrition

Keywords: quinoa bowl, Mediterranean, chickpeas, feta, healthy, easy recipe, vegetarian, gluten-free, quick meal

Find it online: https://cooksybite.com/flavorful-mediterranean-quinoa-bowl-recipe-with-chickpeas-and-feta-easy-and-healthy/