Description
A nourishing and hearty grain bowl featuring protein-packed chickpeas, juicy cherry tomatoes, creamy feta, and whole grains, all brought together with a zesty lemon-olive oil dressing. Perfect for a wholesome lunch or light dinner.
Ingredients
Scale
- 1 cup cooked quinoa or farro
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/3 cup crumbled feta cheese
- 2 tbsp red onion, finely chopped
- 2 tbsp fresh parsley, chopped
- For the dressing:
- 3 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp lemon zest
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder
- Salt and pepper to taste
Instructions
- In a small bowl, whisk together olive oil, lemon juice, lemon zest, Dijon mustard, garlic powder, salt, and pepper to make the dressing.
- In a large bowl, combine the cooked grain, chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
- Drizzle the dressing over the mixture and toss until everything is evenly coated.
- Top with crumbled feta cheese before serving.
- Serve immediately or refrigerate for up to 2 days for meal prep.
Notes
- Use brown rice, couscous, or bulgur as an alternative grain base.
- Add avocado or a boiled egg for extra richness and protein.
- Make it vegan by omitting or replacing feta with a plant-based cheese.
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 4g
- Sodium: 470mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 7g
- Protein: 14g
- Cholesterol: 20mg
Keywords: chickpea grain bowl, quinoa bowl, feta salad bowl, healthy lunch, vegetarian meal prep