Name: Mediterranean Chickpea Bowls
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Mediterranean / Middle Eastern-Inspired
Ingredients: Spiced Chickpeas; 2 cans (15 oz / 425 g each) cooked chickpeas, drained & rinsed; 1 Tbsp olive oil; 1 garlic clove, minced; 1 tsp ground cumin; ½ tsp smoked paprika; ½ tsp kosher salt, to taste; ¼ tsp freshly ground black pepper; Juice of ½ lemon (≈ 1 Tbsp); Bowls & Toppings; 2 cups cooked couscous (or quinoa, ~1 cup dry); 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; ⅓ cup sliced Kalamata olives; ¼ cup thinly sliced red onion; ½ cup crumbled feta cheese; 2 Tbsp chopped fresh parsley; Lemon-Herb Yogurt Sauce; ¾ cup plain Greek yogurt; Zest & juice of ½ lemon; 1 Tbsp olive oil; 1 Tbsp finely chopped fresh dill or mint; 1 small garlic clove, grated; Pinch kosher salt & freshly ground black pepper

Why I’ll Love This Recipe

I love how these bowls come together in under thirty minutes while offering layers of texture and flavor—earthy chickpeas, fresh cucumber and tomato, creamy feta, and a zesty sauce that ties everything together. They’re naturally vegetarian, easily meal-prepped, and endlessly customizable to whatever produce I have on hand.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Cooked chickpeas (canned, drained, and rinsed)
Olive oil
Garlic clove, minced
Ground cumin
Smoked paprika
Fresh lemon juice
Salt and freshly ground black pepper
Cooked couscous (or quinoa)
Cherry tomatoes, halved
Cucumber, diced
Kalamata olives, sliced
Red onion, thinly sliced
Crumbled feta cheese
Fresh parsley, chopped

Lemon-herb yogurt sauce

Plain Greek yogurt
Lemon zest and juice
Olive oil
Fresh dill or mint, finely chopped
Garlic clove, grated
Salt and pepper

Directions

I warm a splash of olive oil in a skillet, add garlic, and sauté 30 seconds. I stir in chickpeas, cumin, paprika, salt, and pepper, cooking 3–4 minutes until heated and fragrant. I finish with a squeeze of lemon.
While the chickpeas warm, I whisk yogurt, lemon zest and juice, olive oil, dill, garlic, salt, and pepper into a creamy sauce.
I divide hot couscous among bowls, spoon the spiced chickpeas on top, and arrange tomatoes, cucumber, olives, and red onion around the edges.
I sprinkle each bowl with feta and parsley, then drizzle generously with the lemon-herb yogurt sauce. I serve immediately while the chickpeas are still warm and the veggies are crisp.

Servings and timing

This recipe makes 4 bowls. It needs about 10 minutes of prep and 10 minutes of cooking, so lunch or dinner is ready in 20 minutes.

Variations

I swap couscous for quinoa, farro, or brown rice when I want whole-grain heft.
For extra protein, I top with a jammy soft-boiled egg or grilled chicken strips.
I drizzle a spoonful of harissa over the finished bowls for smoky heat.
When I’m dairy-free, I skip feta and use coconut yogurt in the sauce.

Storage/Reheating

I keep each component in separate containers up to 4 days. The chickpeas reheat quickly in the microwave or a small skillet; I assemble bowls just before eating so the veggies stay crisp.

FAQs

How can I meal-prep these bowls?

I portion cooked couscous and chickpeas into containers, pack veggies and sauce separately, and combine everything right before eating.

Can I use dried chickpeas instead of canned?

Yes—I cook 1 cup dried chickpeas until tender (about 3 cups cooked) and proceed with the recipe.

What if I don’t like olives?

I replace them with artichoke hearts or roasted red-pepper strips for briny depth.

Is this gluten-free?

Not with couscous, but swapping quinoa or rice makes the entire bowl gluten-free.

Will other beans work?

Absolutely—white beans or lentils taste great, though chickpeas hold texture best.

Conclusion

These Mediterranean Chickpea Bowls give me a burst of bright flavors and satisfying textures in every bite, all with minimal cooking and maximum freshness. They’ve become my go-to for quick lunches and light dinners, and I hope they find a regular spot in your rotation too!