Go Back
–+ servings
Mediterranean quinoa bowl with chickpeas, feta, and lemon dressing on a white kitchen counter

Mediterranean Quinoa Bowl Recipe

This Mediterranean quinoa bowl is everything you love about fresh, flavorful eating in one easy meal. Packed with fluffy quinoa, crispy roasted chickpeas, juicy tomatoes, cucumbers, feta, and a bright lemon garlic dressing, it’s perfect for healthy meal prep or quick weeknight dinners.
No ratings yet
Print Pin
Course: Dinner, Lunch, Main Course
Cuisine: Healthy, Mediterranean, Vegetarian
Prep Time: 15 minutes
Cook Time: 25 minutes
Assembly: 5 minutes
Total Time: 45 minutes
Servings: 4 servings
Calories: 410kcal
Cost: $12–15

Equipment

  • 1 Medium saucepan with lid For cooking quinoa evenly
  • 1 Fine-mesh strainer To rinse quinoa and drain chickpeas
  • 1 Rimmed Baking Sheet For roasting chickpeas until crispy
  • 1 Large mixing bowl To combine bowl ingredients
  • 1 Mason jar or small container For the dressing
  • 1 Chef’s knife For chopping vegetables
  • 1 Citrus juicer For fresh lemon juice

Ingredients

  • 1 cup quinoa rinsed
  • 2 cups water or vegetable broth for cooking quinoa
  • 1 can (15 oz) chickpeas drained, rinsed, and dried
  • 2 tablespoons olive oil for roasting chickpeas
  • 0.5 teaspoon smoked paprika
  • 0.5 teaspoon garlic powder
  • salt and black pepper to taste
  • 1 cup cherry tomatoes halved
  • 1 large cucumber diced
  • 0.5 medium red onion thinly sliced
  • 0.5 cup Kalamata olives pitted and halved
  • 0.5 cup feta cheese crumbled
  • 0.25 cup fresh parsley chopped
  • 2 tablespoons fresh dill or mint chopped

Lemon Garlic Dressing

  • 0.25 cup olive oil extra virgin
  • 2 tablespoons lemon juice fresh
  • 1 clove garlic minced
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • salt and pepper to taste

Optional Add-ins

  • 0.25 cup hummus per bowl
  • 2 tablespoons tahini sauce optional
  • grilled chicken or salmon for added protein
  • roasted red peppers or artichoke hearts optional
  • avocado slices for creaminess

Instructions

  • Rinse quinoa and cook with water or broth until fluffy.
  • Roast chickpeas with olive oil, paprika, and garlic powder until golden and crispy.
  • Chop cucumbers, tomatoes, red onion, olives, and herbs.
  • Whisk olive oil, lemon juice, garlic, mustard, and honey for dressing.
  • Assemble bowls with quinoa base, chickpeas, veggies, feta, and dressing.
  • Add optional toppings like hummus, tahini, or avocado.
  • Serve immediately or store separately for meal prep.

Notes

Nutrition information is automatically calculated and should only be used as an approximation.

Nutrition

Serving: 350g | Calories: 410kcal | Carbohydrates: 48g | Protein: 14g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 15mg | Sodium: 510mg | Potassium: 710mg | Fiber: 8g | Sugar: 5g | Vitamin A: 520IU | Vitamin C: 16mg | Calcium: 130mg | Iron: 3.2mg