Chickpea Mediterranean Bowl

Keywords: Mediterranean, heart-healthy, vegetarian, lunch, quick

Serves: 2

Prep Time: 20 minutes

Total Time: 20 minutes

Equipment: stove, mixing bowl, knife, measuring cups, measuring spoons


  • ½ cup cooked quinoa 
  • 1 15 oz can chickpeas, drained
  • 2 tablespoons olive oil 
  • 1 teaspoon za’atar seasoning 
  • ¼ cup full fat plain Greek yogurt 
  • 2 cups shredded lettuce 
  • ½ cup cucumber slices
  • ½ cup cherry tomatoes, chopped 
  • 2 tablespoons red onion, diced 
  • ¼ cup feta, crumbled 
  • 2 tablespoons parsley, chopped


  1. Cook quinoa according to directions on the package.
  2. In a large bowl toss the chickpeas with 1 tablespoon olive oil and ½ teaspoon za’atar seasoning. 
  3. In a non-stick pan, cook the chickpeas over medium heat for 7-8 minutes until crispy and browned.
  4. In a small bowl whisk together the Greek yogurt, remaining olive oil and remaining za’atar seasoning. 
  5. Divide the cooked quinoa into two bowls. Divide the lettuce into the two bowls.
  6. Top with chickpeas, cucumbers, tomatoes, red onion, feta, and parsley.
  7. Drizzle with the yogurt sauce.


  • For a vegan option, Greek yogurt dressing can be substituted with olive oil, lemon juice, and za’atar seasoning and removing the feta. 
  • Za’atar seasoning can be substituted with garlic powder, onion powder, salt, and pepper.


  • Eat immediately.
  • To reheat crispy chickpeas, you will need to return them to the stovetop or put them in the air fryer for a minute as the chickpeas will become soft as they cool.

Nutrition Notes:

  • Chickpeas are a type of legume that are a good source of complex carbohydrates and protein seen frequently in the Mediterranean diet. They are high in fiber, protein, and vitamins.

Savings Tip:

  • Buying canned chickpeas is a budget-friendly way to add protein to your diet.

Nutrition Facts:

Serving Size1/2 of recipe
Number of Servings2
Energy (kcal)566.6
Total Fat (g)25.7
Saturated (g)5.3
Cholesterol (mg)18.6
Sodium (mg)639.8
Total Carbs (g)67.1
Dietary Fiber (g)18
Total Sugar (g)13.8
Added Sugar (g)0
Protein (g)21.7
Vitamin D (mcg)0
Calcium (mg)268
Iron (mg)5.2
Potassium (mg)689.3