This Mediterranean Chickpea & Feta Bowl offers a vibrant and wholesome meal that’s incredibly easy to prepare. You’ll love this healthy bean bowl for its fresh flavors and satisfying texture, perfect for a quick lunch or light dinner.
Key Ingredients & Substitutions:
- Chickpeas: Canned chickpeas work great; rinse them well. You can also use home-cooked chickpeas.
- Feta Cheese: Crumbled feta adds a salty tang. Try goat cheese or a plant-based feta for an alternative.
- Cucumber & Tomatoes: Fresh is best for a crisp bite. Bell peppers or finely chopped carrots are good additions.
- Olive Oil: Extra virgin olive oil is essential for flavor.
- Lemon: Fresh lemon juice brightens the whole dish. Use a splash of apple cider vinegar if no lemon is available.
Ingredients:
- 1 can (15 ounces) chickpeas, rinsed and drained
- 1/2 cup crumbled feta cheese
- 1/2 cup chopped cucumber
- 1/2 cup halved cherry tomatoes
- 1/4 cup finely chopped red onion
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon dried oregano
- Pinch of salt
- Pinch of black pepper
- Fresh parsley, chopped (for garnish, optional)
How Much Time Will You Need?
- Total time: 10 minutes
- Prep time: 10 minutes
- Cook time: 0 minutes
- Servings: 2
- Calories per serving: Approximately 300 calories
- Tools needed: Mixing bowl, measuring spoons, knife, cutting board
Step-by-Step Instructions:
1. Prepare Your Vegetables
Start by washing and chopping your vegetables. Dice the cucumber, halve the cherry tomatoes, and finely chop the red onion. This ensures everything is ready for mixing.
2. Combine the Bowl Ingredients
In a medium mixing bowl, add the rinsed and drained chickpeas, chopped cucumber, halved cherry tomatoes, finely chopped red onion, and crumbled feta cheese. Gently toss these ingredients together.
3. Whisk the Dressing
In a small separate bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, salt, and black pepper. Stir until the dressing is well combined.
4. Dress and Serve
Pour the dressing over the chickpea and feta mixture. Toss everything gently until all ingredients are evenly coated. Garnish with fresh parsley if you like, then serve your delicious healthy bean bowl immediately.
Variation Ideas:
- Add a handful of fresh spinach or mixed greens to the bowl.
- Include a few Kalamata olives for extra Mediterranean flavor.
- Top with a sprinkle of toasted sunflower seeds or chopped walnuts for crunch.
- Stir in a tablespoon of hummus for a creamier texture.
Storage Instructions:
Store any leftover Mediterranean Chickpea & Feta Bowl in an airtight container in the refrigerator for up to 2-3 days. For best results, keep the dressing separate and add it just before serving if you’re making it ahead of time.
Frequently Asked Questions (FAQ):
Can you make this healthy bean bowl ahead of time?
You can prep the ingredients a day in advance, but it’s best to assemble and dress right before serving for the freshest taste and texture.
What kind of chickpeas should you use?
Canned chickpeas are convenient and work perfectly. Just be sure to rinse and drain them thoroughly to remove excess sodium.
Is this recipe good for meal prep?
Yes, it’s excellent for meal prep! Keep the dressing separate and add it when you’re ready to eat to prevent the vegetables from becoming soggy.
Can you add other vegetables?
Absolutely! Feel free to add bell peppers, spinach, or even roasted zucchini for more variety in your healthy bean bowl.
Is this dish suitable for a gluten-free diet?
Yes, this Mediterranean Chickpea & Feta Bowl is naturally gluten-free.
How can you make this dish spicier?
Add a pinch of red pepper flakes to the dressing for a little heat.