Mediterranean Grain Bowl Chickpeas (Printable)

Fluffy grains topped with roasted chickpeas, fresh vegetables, and tangy feta for a healthy, vibrant meal.

# What You’ll Need:

→ Grains

01 - 1 cup quinoa or brown rice, uncooked
02 - 2 cups water or vegetable broth
03 - ½ teaspoon salt

→ Roasted Chickpeas

04 - 1 can (15 oz) chickpeas, drained and rinsed
05 - 1 tablespoon olive oil
06 - 1 teaspoon ground cumin
07 - ½ teaspoon smoked paprika
08 - ½ teaspoon garlic powder
09 - ¼ teaspoon salt
10 - ¼ teaspoon black pepper

→ Fresh Vegetables

11 - 1 cup cherry tomatoes, halved
12 - 1 cup cucumber, diced
13 - 1 small red onion, thinly sliced
14 - 1 cup baby spinach or mixed greens
15 - ¼ cup kalamata olives, sliced

→ Toppings

16 - 3.5 oz feta cheese, crumbled
17 - 2 tablespoons fresh parsley, chopped
18 - 2 tablespoons extra virgin olive oil
19 - 1 tablespoon fresh lemon juice
20 - Freshly ground black pepper, to taste

# Directions:

01 - Combine quinoa or brown rice with water or broth and salt in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer until grains are tender and liquid is absorbed (quinoa: 15 minutes; brown rice: 30 to 35 minutes). Fluff with a fork and set aside.
02 - Preheat the oven to 400°F. Pat chickpeas dry, then toss with olive oil, cumin, smoked paprika, garlic powder, salt, and black pepper. Spread on a baking sheet and roast for 20 to 25 minutes, shaking halfway through, until crispy.
03 - While chickpeas roast, chop tomatoes, cucumber, red onion, and olives. Set aside spinach or mixed greens.
04 - Divide cooked grains among four bowls. Top each with spinach, tomatoes, cucumber, red onion, olives, roasted chickpeas, and crumbled feta.
05 - Drizzle with olive oil and lemon juice. Garnish with chopped parsley and additional black pepper. Serve immediately.

# Expert Hints:

01 -
  • It comes together in under an hour but tastes like you spent all afternoon in the kitchen.
  • The roasted chickpeas add a salty crunch that makes every bite feel complete.
  • You can swap or add whatever vegetables you have on hand and it still works beautifully.
  • It's filling enough to keep you satisfied but light enough that you won't feel weighed down.
02 -
  • If your chickpeas aren't crispy after 25 minutes, give them another 5 minutes and resist the urge to pull them early.
  • Fluff your grains with a fork, not a spoon, or you'll end up with mush instead of light, separate grains.
  • Dress the bowl right before serving or the greens will wilt and the chickpeas will lose their crunch.
03 -
  • Use a clean kitchen towel to dry the chickpeas thoroughly, paper towels don't absorb enough moisture.
  • Toast your spices in a dry pan for 30 seconds before tossing with the chickpeas to unlock deeper flavor.
  • Taste your feta before adding salt to the bowl, some varieties are saltier than others and you don't want to overdo it.
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