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Mediterranean Bowl with Quinoa, Chickpeas, and Feta Recipe

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4.2 from 15 reviews

This vibrant Mediterranean Bowl is a fresh, wholesome meal featuring fluffy quinoa, crispy roasted chickpeas, creamy hummus, crunchy cucumber-tomato salad, salty feta, and briny kalamata olives. It combines simple ingredients with easy cooking techniques to create a nutritious, flavorful dish perfect for a quick lunch or light dinner.

Ingredients

Quinoa

  • ⅓ cup raw quinoa (or 1 cup cooked quinoa)
  • ⅔ cup water
  • Pinch of salt

Chickpeas

  • 1 can (15oz / 430g) chickpeas – drained
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon garlic powder
  • ½ teaspoon salt

Salad & Dressing

  • 1 medium Persian cucumber
  • ⅔ cup cherry or grape tomatoes
  • 1-2 tablespoons chopped red onion
  • 1 tablespoon extra virgin olive oil
  • ½ tablespoon red wine vinegar or ¼ lemon juiced
  • Good pinch of dried oregano or mint
  • Salt and black pepper to taste

Toppings

  • ½ cup hummus (store-bought or homemade, red pepper hummus recommended)
  • 2oz / 50g feta cheese
  • 10 kalamata olives

Instructions

  1. Cook the quinoa: Rinse the raw quinoa thoroughly under running water to remove any bitterness. Add it to a small pot with ⅔ cups of water and a pinch of salt. Simmer over medium heat uncovered for about 15 minutes until most of the water is absorbed.
  2. Let quinoa steam and fluff: Turn off the heat, cover the pot with a lid, and let the quinoa stand for 5 minutes. Remove the lid and fluff the quinoa gently with a fork to separate the grains.
  3. Prepare chickpeas for roasting: Thoroughly dry the drained chickpeas using a kitchen towel to remove excess moisture. In a bowl, toss them with 1 tablespoon olive oil, smoked paprika, ground cumin, garlic powder, and salt until evenly coated.
  4. Roast chickpeas: Air fry the chickpeas at 400°F (200°C) for 10-12 minutes, shaking the basket halfway through cooking to ensure even crisping. Alternatively, roast in an oven preheated to 425°F (220°C) for 18-20 minutes, stirring halfway. Once done, turn off the heat and let them rest inside the air fryer or oven for 5 minutes to dry out and crisp further.
  5. Make the salad: Chop the cucumber and tomatoes into bite-sized pieces, finely dice the red onion, and place everything in a bowl. Add olive oil, red wine vinegar or lemon juice, dried oregano or mint, salt, and black pepper. Toss well to combine the dressing with the vegetables.
  6. Prepare hummus: Use store-bought hummus or make your own red pepper or classic hummus. Set aside.
  7. Assemble the bowl: Divide the quinoa into two bowls (about ½ cup each). Add ⅓ cup roasted chickpeas to each. Arrange ¼ cup hummus, a portion of the cucumber tomato salad, crumbled feta cheese, and kalamata olives neatly in sections on top of the quinoa. Drizzle with extra virgin olive oil if desired. Serve immediately and enjoy!

Notes

  • Drying chickpeas well before roasting helps them become crispier.
  • If you prefer, skip roasting the chickpeas and use them straight from the can for a softer texture.
  • Leftover quinoa and chickpeas can be stored in the fridge for up to 3 days.
  • Adjust the seasoning and herbs in the salad dressing to your taste.
  • For a vegan version, omit the feta cheese.
  • You can substitute quinoa with couscous or bulgur for variety.

Find it online: https://cookedbysarah.com/mediterranean-bowl-with-quinoa-chickpeas-and-feta-recipe/