Description
These Mediterranean chickpea bowls with couscous, fresh veggies, feta, and lemon-herb yogurt sauce are a fast, flavorful vegetarian meal-prep favorite.
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
Instructions
Sauté Chickpeas – Warm olive oil in a skillet over medium. Add minced garlic; cook 30 sec. Stir in chickpeas, cumin, smoked paprika, salt, and pepper; sauté 3–4 min until hot and fragrant. Finish with lemon juice and remove from heat.
Mix Sauce – In a small bowl whisk yogurt, lemon zest, lemon juice, olive oil, dill, garlic, salt, and pepper until creamy.
Assemble Bowls – Divide hot couscous among 4 bowls. Top each with spiced chickpeas, tomatoes, cucumber, olives, and red onion. Sprinkle with feta and parsley.
Drizzle & Serve – Spoon lemon-herb yogurt sauce over bowls and serve immediately while chickpeas are warm and veggies are crisp.
Notes
Grain swap: Quinoa, farro, or brown rice add whole-grain heft.
Protein boost: Top with a soft-boiled egg or grilled chicken strips.
Extra heat: Drizzle harissa over finished bowls.
Dairy-free: Omit feta and use coconut yogurt for the sauce.
Meal prep: Store chickpeas, grains, veggies, and sauce separately up to 4 days; assemble just before eating.
- Prep Time: 10 min
- Cook Time: 10 min
- Category: Lunch / Dinner / Meal-Prep
- Method: Skillet Sauté & Assembly
- Cuisine: Mediterranean / Middle Eastern-Inspired
