Looking for a wholesome and delicious plant-based vegetarian lunch option? Add this Mediterranean Chickpea Quinoa Power Bowl to your menu! This recipe combines complex carbohydrates, protein and healthy fats for a complete and balanced meal full of Mediterranean flavors.
Mediterranean Chickpea Quinoa Power Bowl: Key Ingredients
Here’s a breakdown of some of the key ingredients in this recipe.
Quinoa, which is often thought of as a whole grain but is actually a seed, is a great source of plant-based protein. One cup of cooked quinoa provides around 8 g of protein. Quinoa is similar to a grain such as rice but is much lower in carbohydrate. Quinoa also provides several B vitamins including folate as well as iron and magnesium.
Chickpeas, also known as garbanzo beans, are a source of both complex carbohydrates and protein. One cup of chickpeas has around 14 grams of protein. Chickpeas also provide several important vitamins and minerals including folate and manganese.
Olives are a key Mediterranean ingredient. Did you know that olives are considered a fruit? Yet they are considered a fat and provide an excellent source of healthy fats known as monounsaturated fats. These heart healthy fats have been shown to help reduce your risk for chronic diseases such as heart disease when replaced with saturated fats found in animal sources.
Mediterranean Chickpea Quinoa Power Bowl
This wholesome and delicious plant-based recipe provides a complete and balanced meal full of Mediterranean flavors.
- 1.5 cups quinoa cooked*
- 1 cup chickpeas cooked (around 8 oz or ½ can)
- ½ cup cherry tomatoes halved
- ½ cup cucumber chopped (around 1 small Persian cucumber)
- 2 green onions diced
- ½ cup parsley chopped
- ¼ cup Kalamata olives chopped in half
- 1/3 cup feta cheese
- ½ of lemon juiced
- 2 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- Pinch of salt
In a bowl, add cooked quinoa (see notes for more info).
Add chickpeas to quinoa.
Add the vegetables starting with the tomatoes, cucumbers, and green onions.
Garnish with parsley, olives and feta cheese.
In a small bowl, whisk the olive oil, juice, Dijon mustard and salt. Drizzle onto salad and toss until well coated.
*To get 1.5 cups of cooked quinoa, you need to cook ½ cup of quinoa in 1 cup of liquid. Follow package for complete instructions.
Store leftovers in an airtight container for up to 3 days.
I just found your website and blog via CNN article. This recipe looks good and I can’t wait to try it. I dislike quinoa so much so I will use brown rice instead. Thank you.
Thank you Kathy, welcome! Brown rice is a great substitute as well. Enjoy.
Quinoa: Many times people “dislike” quinoa because they’ve never had it prepared correctly. In nature this tiny seed is coated with a bitter substance called saponin, and unless the seeds are rinsed very well before preparing, it will be bitter. So try it again. This time, rinse the quinoa really well under running water in a fine-mesh strainer, rubbing the seeds – about 30 seconds at least. Then drain well and then prepare. I like to spread the seeds out in a pan and heat over low heat until the seeds are dry and then prepare. Gives it a nutty flavor.
Thanks for sharing the tips- you’re absolutely right! Rinsing the quinoa then toasting it with a little oil before adding the liquid to cook it can make all the difference.
I made this tonight and it was MOUTHWATERING delicious. Omg . I rinsed my chickpeas and seasoned them with Italian seasoning, oregano, lite salt, pepper and smoked paprika. And Roasted in the oven on 400 for 25m They had a nice crunch and were devious up against moist quinoa not bad for First try.
Thank you! So glad to hear that you enjoyed it!
Glad you enjoyed it!
Hi! Is there not red peppers in the photo? Just wondering because that would be pretty tasty too!
Hi Megan! I didn’t add red peppers to this one but you’re right it would go well with it too! Thank you.
Is this a one serving portion? Calorie count?
This makes approximately 2-3 servings depending on how hungry you are! I don’t have the calorie count for this as I encourage clients to listen to their hunger and fullness cues rather than following specific calorie ranges. Hope that helps and thank you for checking it out!
i just found out i have fatty liver. i am trying modify my diet immediately. Are most of your recipes good for that? seem like they would be.
Hi Patsy, I aim to include a variety of plant-based mediterranean recipes that help with many chronic disease conditions and improve overall nutritional health. If you are looking for specific recommendations I encourage you to reach out to a Registered Dietitian and health care professional. Thank you.
Can I add mixed spring greens. Looking forward to grocery shopping and supplementing my food pantry
Yes for sure! Quinoa is so versatile and goes well with all vegetables. You can also check out my post on stocking your food pantry for some ideas. Thanks.
Great idea for make-ahead whole foods lunch for the week and I am excited to try it! The recipe also looks like it could be so versatile, like you could sub queso blanco for feta, black beans for chick peas and cilantro for parsley and you’ve got a nice southwestern power bowl…thank you for the springboard!
Yes this recipe is so versatile! Thank you for your kind words, enjoy!
Transitioning to a mediterranean diet…a great starting point! Easy and delicious.
Thank you Cathy, glad you like it!