Mediterranean Chickpea Feta Bowl (Print)

Vibrant bowl of chickpeas, vegan feta, olives, and fresh vegetables inspired by Mediterranean flavors.

# What You Need:

→ Base

01 - 1 can (14 oz) chickpeas, drained and rinsed
02 - 1 cup cooked quinoa or brown rice (optional)

→ Vegetables

03 - 1 medium cucumber, diced
04 - 1 cup cherry tomatoes, halved
05 - 1/4 small red onion, thinly sliced
06 - 1/2 red bell pepper, diced

→ Toppings

07 - 80 g (approx. 2.8 oz) vegan feta cheese, crumbled
08 - 1/3 cup pitted Kalamata olives, halved
09 - 2 tbsp fresh parsley, chopped

→ Dressing

10 - 2 tbsp extra-virgin olive oil
11 - 1 tbsp lemon juice
12 - 1 tsp dried oregano
13 - 1/2 tsp sea salt
14 - 1/4 tsp freshly ground black pepper

# Directions:

01 - In a large mixing bowl, combine chickpeas, diced cucumber, halved cherry tomatoes, sliced red onion, and diced red bell pepper.
02 - In a small bowl, whisk together olive oil, lemon juice, dried oregano, sea salt, and black pepper until emulsified.
03 - Pour the dressing over the chickpea and vegetable mixture and toss gently to coat everything evenly.
04 - Divide the mixture evenly between two bowls, placing it over cooked quinoa or brown rice if desired.
05 - Top each bowl with crumbled vegan feta, halved Kalamata olives, and chopped fresh parsley.
06 - Serve immediately for fresh texture or refrigerate up to 2 days for a chilled, marinated flavor.

# Helpful Hints:

01 -
  • It comes together in 15 minutes, no cooking required—just knife skills and confidence.
  • The chickpeas give you real staying power without any animal products, so you'll actually feel satisfied.
  • It tastes even better the next day when everything gets to know each other, making it perfect for meal prep on a lazy Sunday.
02 -
  • Don't chop your vegetables too far ahead—they'll start releasing water and the whole bowl becomes soggy by the time you want to eat it.
  • Taste the dressing before you pour it; if it needs more salt or lemon, fix it now rather than trying to save it later.
  • This bowl actually improves overnight in the fridge as everything gets to marinate, so meal prep versions are often better than the fresh batch.
03 -
  • Prep your vegetables the morning of but don't dress the bowl until you're ready to eat it—this keeps everything crisp and prevents it from becoming a watery mess.
  • If you're making this for meal prep, store the dressing separately and dress it fresh each time you eat it, or embrace the marinated flavor by dressing it all at once and knowing it'll taste different but still delicious every day.
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