lunch
Mediterranean Chickpea Lunch Bowl
A vibrant, protein-packed lunch bowl with chickpeas, fresh vegetables, and a zesty lemon-herb dressing, ready in under 30 minutes.
Ingredients
Chickpeas, drained and rinsed
protein- Metric
- 400 g
- Imperial
- 15 oz
Cherry tomatoes, halved
vegetable- Metric
- 200 g
- Imperial
- 7 oz
Cucumber, diced
vegetable- Metric
- 150 g
- Imperial
- 5.3 oz
Red onion, thinly sliced
vegetable- Metric
- 50 g
- Imperial
- 1.8 oz
Feta cheese, crumbled
dairy- Metric
- 60 g
- Imperial
- 2.1 oz
Fresh parsley, chopped
herb- Metric
- 15 g
- Imperial
- 0.5 oz
Extra virgin olive oil
fat- Metric
- 30 ml
- Imperial
- 2 tbsp
Fresh lemon juice
liquid- Metric
- 15 ml
- Imperial
- 1 tbsp
Garlic, minced
seasoning- Metric
- 1 clove
- Imperial
- 1 clove
Dried oregano
spice- Metric
- 2.5 ml
- Imperial
- 0.5 tsp
Salt
seasoning- Metric
- 2.5 ml
- Imperial
- 0.5 tsp
Black pepper, freshly ground
spice- Metric
- 1.25 ml
- Imperial
- 0.25 tsp
Method
Prepare the dressing
3 minutesIn a small bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper until well combined.
Chop the vegetables
5 minutesHalve the cherry tomatoes, dice the cucumber, thinly slice the red onion if using, and chop the fresh parsley.
Combine chickpeas and vegetables
2 minutesIn a large mixing bowl, add the drained chickpeas, cherry tomatoes, cucumber, red onion (if using), and parsley.
Toss with dressing
2 minutesPour the dressing over the chickpea mixture and toss gently until everything is evenly coated.
Assemble the bowls
3 minutesDivide the mixture evenly between two serving bowls. Top with crumbled feta cheese if desired.
Equipment
- Mixing bowl
- Whisk or fork
- Knife
- Cutting board
- Measuring spoons
Nutrition facts
Tips
- For a vegan version, omit the feta cheese or use a dairy-free alternative.
- Let the bowl sit for 5-10 minutes before serving to allow flavors to meld.
- Add a handful of olives or roasted red peppers for extra Mediterranean flair.
Serving suggestions
- Serve immediately as a fresh lunch, or refrigerate for up to 2 days for meal prep.
- Pair with warm pita bread or a side of quinoa for a heartier meal.
Recipe by
Meera Sharma
Specialises in Indian cuisineMeera Sharma is an indian recipe author whose cooking is grounded in Indian spice layering, everyday curries, and regional home-cooked meals. Their work for AboutFoods focuses on authentic, well-tested home recipes and roughly 50 dishes within the indian section, helping cover a cuisine library of about 500 recipes.