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Fresh Mediterranean Chickpea and Cucumber Grain Bowl

Mediterranean Chickpea and Cucumber Grain Bowl - featured image
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A quick and easy Mediterranean-inspired grain bowl featuring chickpeas, cucumber, fresh herbs, and a zesty lemon-herb dressing. Perfect for a healthy lunch or light dinner.

Ingredients

Scale
  • 1 cup cooked quinoa (about 170g cooked) or brown rice
  • 1 can (15 oz/425g) chickpeas, drained and rinsed
  • 1 large English cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup finely diced red onion
  • 1/2 cup chopped parsley
  • 2 tablespoons chopped fresh mint
  • 1/2 cup crumbled feta cheese (optional)
  • 1/4 cup Kalamata olives, pitted and sliced
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove, minced
  • 1/2 teaspoon smoked paprika
  • Salt and freshly cracked black pepper, to taste
  • 1 teaspoon honey or maple syrup

Instructions

  1. Cook the grains: Rinse 1/2 cup dry quinoa under cold water until clear. Transfer to a saucepan with 1 cup water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Let rest 5 minutes, then fluff with a fork. (If using brown rice, cook according to package instructions, usually 40-45 minutes.)
  2. Prepare the chickpeas: Drain and rinse one 15 oz can of chickpeas thoroughly to remove excess sodium and starch. Optional: Pat dry with a towel to avoid watery salad.
  3. Chop the vegetables: Dice the English cucumber into bite-sized pieces, halve the cherry tomatoes, finely dice the red onion, chop the parsley and mint, and slice the Kalamata olives.
  4. Mix the dressing: In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons fresh lemon juice, minced garlic, smoked paprika, honey, salt, and freshly cracked pepper. Taste and adjust seasoning as needed.
  5. Assemble the bowl: In a large mixing bowl, combine the cooked quinoa, chickpeas, cucumber, tomatoes, onion, herbs, olives, and crumbled feta if using. Pour the dressing over and toss gently to coat evenly. Let sit 10-15 minutes if desired to meld flavors.
  6. Final touch: Taste and adjust seasoning with more salt or lemon juice if needed. Serve chilled or at room temperature.

Notes

Rinse quinoa well to remove bitterness. Toss gently to avoid bruising cucumber and wilting herbs. Keep dressing separate if prepping ahead to maintain freshness. For vegan version, omit feta or use plant-based cheese. Soak onions in cold water if too strong.

Nutrition

Keywords: Mediterranean, chickpea, cucumber, grain bowl, healthy lunch, quinoa, easy recipe, vegetarian, gluten-free

Find it online: https://atomicbite.com/fresh-mediterranean-chickpea-and-cucumber-grain-bowl-easy-recipe-for-healthy-lunch-ideas/