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Quick Flavor-Packed Mediterranean Chickpea Bowl

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A quick, easy, and healthy Mediterranean chickpea bowl packed with roasted chickpeas, fresh veggies, and a zesty garlic-lemon dressing. Perfect for lunch or a light dinner, ready in about 30 minutes.

Ingredients

Scale
  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 1 tablespoon extra virgin olive oil (for roasting chickpeas)
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • Salt and pepper, to taste
  • 2 cups mixed greens or baby spinach
  • 1 cup cherry tomatoes, halved
  • ½ cucumber, diced
  • ¼ red onion, thinly sliced (optional)
  • ¼ cup Kalamata olives, pitted and halved
  • ¼ cup crumbled feta cheese (or vegan feta for dairy-free option)
  • 3 tablespoons extra virgin olive oil (for dressing)
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove, minced
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat.
  2. Drain and rinse chickpeas, then pat dry thoroughly with a clean towel or paper towels.
  3. In a bowl, toss chickpeas with 1 tablespoon olive oil, smoked paprika, cumin, salt, and pepper until evenly coated.
  4. Spread chickpeas evenly on the baking sheet, avoiding overcrowding.
  5. Roast chickpeas for 25-30 minutes, stirring halfway through, until golden-brown and crispy.
  6. While chickpeas roast, rinse and dry greens. Chop cherry tomatoes, cucumber, red onion, and olives.
  7. In a small bowl, whisk together 3 tablespoons olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Adjust seasoning to taste.
  8. In a large bowl, combine greens, cherry tomatoes, cucumber, red onion, and olives. Drizzle with dressing and toss gently to coat.
  9. Top salad with roasted chickpeas and crumbled feta cheese. Optionally, sprinkle with chopped parsley or mint.
  10. Serve immediately while chickpeas are warm and crispy.

Notes

Dry chickpeas thoroughly before roasting to ensure crispiness. Avoid overcrowding chickpeas on the baking sheet to prevent steaming. Store roasted chickpeas and salad separately for meal prep and reheat chickpeas for 5 minutes to refresh crispiness. Optional additions include quinoa or couscous for a grain base, or protein boosts like grilled chicken, shrimp, or tofu.

Nutrition

Keywords: Mediterranean chickpea bowl, roasted chickpeas, healthy lunch, easy recipe, vegetarian, gluten-free, quick meal

Find it online: https://sofiaspice.com/quick-flavor-packed-mediterranean-chickpea-bowl-recipe-easy-healthy-lunch-idea/