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Mediterranean Quinoa Bowl Recipe: Easy Fresh Lunch with Feta & Roasted Chickpeas

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This vibrant Mediterranean Quinoa Bowl features fluffy quinoa, crunchy roasted chickpeas, creamy feta, and a rainbow of fresh veggies, all tied together with a zesty lemon-olive oil drizzle. It’s a quick, healthy, and satisfying lunch or light dinner that’s naturally gluten-free and vegetarian.

Ingredients

Scale
  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium vegetable broth
  • 1/2 teaspoon ground cumin
  • 1 small clove garlic, minced (optional)
  • 1/2 teaspoon kosher salt
  • 1 can (15 oz) chickpeas, drained, rinsed, and patted dry
  • 1 tablespoon extra-virgin olive oil (for chickpeas)
  • 1/2 teaspoon smoked paprika (or regular paprika)
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon sea salt
  • Pinch of black pepper
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1/4 cup red onion, thinly sliced or diced
  • 1/2 cup Kalamata olives, sliced (optional)
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped (optional)
  • 3 tablespoons extra-virgin olive oil (for drizzle)
  • Juice of 1 large lemon (about 3 tablespoons)
  • 1 teaspoon honey or maple syrup
  • 1/2 teaspoon Dijon mustard
  • Pinch of sea salt and black pepper (for drizzle)

Instructions

  1. Preheat oven to 400°F (200°C). Drain and rinse chickpeas, then pat very dry and remove loose skins.
  2. Toss chickpeas with 1 tablespoon olive oil, smoked paprika, garlic powder, salt, and black pepper. Spread on a parchment-lined baking sheet and roast for 25–30 minutes, shaking halfway, until golden and crisp.
  3. While chickpeas roast, rinse quinoa under cold water. In a medium saucepan, combine quinoa, water or broth, cumin, garlic, and salt. Bring to a boil, reduce to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
  4. Chop cherry tomatoes, cucumber, red onion, olives, parsley, and mint. Crumble feta.
  5. In a small jar or bowl, combine 3 tablespoons olive oil, lemon juice, honey or maple syrup, Dijon mustard, salt, and pepper. Shake or whisk until creamy.
  6. Divide warm quinoa between 3–4 bowls. Top with roasted chickpeas, tomatoes, cucumber, onion, olives, feta, and herbs. Drizzle with lemon-olive oil dressing.
  7. Finish with extra lemon, flaky salt, or more herbs if desired. If making ahead, keep chickpeas separate until serving.

Notes

For extra crunch, let roasted chickpeas cool completely before adding to the bowl. The recipe is flexible—swap grains, veggies, or herbs as desired. For vegan, use plant-based feta and maple syrup. Store components separately for best texture if meal prepping.

Nutrition

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

Find it online: https://fuzzyforker.com/mediterranean-quinoa-bowl-recipe-easy-fresh-lunch-with-feta-and-roasted-chickpeas/