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Mediterranean chickpea bowl recipe with quinoa, feta and tahini dressing

High-Protein Mediterranean Chickpea Bowl

A fresh, high-protein Mediterranean chickpea bowl inspired by authentic Greek flavors. Packed with chickpeas, crisp vegetables, feta & a creamy lemon tahini dressing, it's ideal for healthy lunches.
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Prep Time 20 minutes
Cook Time 20 minutes
Servings: 4
Course: Main Course
Cuisine: Greek inspired cusines
Ingredients Method Notes

Ingredients
  

Ingredients — Bowl:
  • 2 cups cooked chickpeas drained and rinsed
  • 2 cups cooked quinoa
  • 1 cup cucumber diced
  • 1 cup cherry tomatoes halved
  • ½ small red onion thinly sliced
  • ½ cup Kalamata olives
  • ¾ cup crumbled feta cheese
  • ¼ cup chopped fresh parsley
  • 2 tablespoons chopped fresh dill
  • Salt to taste
  • Freshly ground black pepper
Ingredients — Lemon Tahini Dressing:
  • ¼ cup tahini
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1 garlic clove finely grated
  • 2 –4 tablespoons cold water
  • ½ teaspoon dried oregano
  • Salt
Black pepper
  • Optional Protein Boosts: Greek yogurt grilled chicken, soft-boiled eggs, extra chickpeas, roasted lentils

Method
 

  1. tions:
  2. Cook quinoa according to package directions and allow it to cool slightly.
  3. Rinse and drain chickpeas thoroughly.
  4. Dice cucumber, tomatoes, onion, herbs and olives.
  5. Whisk together tahini, lemon juice, olive oil, garlic, oregano, salt, pepper and water until creamy.
  6. Divide quinoa among serving bowls.
  7. Top with chickpeas.
  8. Arrange vegetables evenly.
  9. Add olives and feta.
  10. Drizzle generously with dressing.
  11. Finish with parsley, dill, cracked pepper and a drizzle of olive oil.
  12. Serve immediately.

Notes

  • Homemade dressing tastes fresher than bottled.
  • For meal prep, store dressing separately.
  • Quinoa can be replaced with brown rice or farro.
  • Add grilled chicken for additional protein.
  • Use vegan feta for a dairy-free variation.
  • Fresh herbs make the biggest flavor difference.
Nutrition Estimate (Per Serving):
  • Calories: 460-520
  • Protein: 18-22 g
  • Carbohydrates: 42-48 g
  • Fat: 24-28 g
  • Fiber: 10–12 g
  • Sodium: Varies with feta and olives
     (Final values should be generated by WP Recipe Maker's nutrition calculator.)