Hey y'all! If you're looking for a vibrant, healthy meal that's packed with flavor and comes together in a flash, this Chickpea Grain Bowl with Feta & Tomatoes is your new go-to. With hearty grains, creamy feta, juicy tomatoes, and zesty dressing, it's perfect for lunches, speedy weeknight dinners, meal prep, or even a fun weekend picnic. Let's get cooking!
Why You'll Love This Chickpea Grain Bowl with Feta & Tomatoes
- Quick & easy: Ready in just 30 minutes for busy days.
- Nutritious: Loaded with plant-based protein, fiber, and healthy fats.
- Versatile: Perfect for lunch, dinner, or meal prep.
- Deliciously fresh: Bursting with Mediterranean flavors and bright colors.
- Customizable: Swap in your favorite grains, greens, or veggies with ease.
Chickpea Grain Bowl with Feta & Tomatoes Ingredients
- 1 cup cooked farro (or quinoa, brown rice, or bulgur)
- 1 (15-oz) can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- ½ cup crumbled feta cheese
- ¼ cup red onion, finely sliced
- ½ cup cucumber, diced
- 2 cups baby spinach or mixed greens
- 2 tablespoon extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon red wine vinegar
- ½ teaspoon dried oregano
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
How to Make Chickpea Grain Bowl with Feta & Tomatoes
Step 1: Prepare the Grains
Cook 1 cup farro (or your grain of choice) according to package instructions, about 20 minutes. Fluff with a fork and set aside to cool slightly.
Step 2: Mix the Dressing
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, dried oregano, salt, and pepper until well combined.
Step 3: Assemble the Bowl
Divide the greens among two bowls. Top with cooked grains, chickpeas, cherry tomatoes, cucumber, and red onion. Drizzle the dressing over everything.
Step 4: Add the Finishing Touches
Finish with crumbled feta cheese and a final twist of black pepper. Toss gently to combine and serve immediately!
Notes for the Best Chickpea Grain Bowl with Feta & Tomatoes
- For extra protein, add grilled chicken, tuna, or hard-boiled eggs (see these tips for perfect eggs).
- Letting the grains cool slightly before assembling prevents wilted greens.
- Use high-quality feta for the creamiest, tangiest flavor (how to choose good feta).
Chickpea Grain Bowl with Feta & Tomatoes Variations
- Greek-style: Add Kalamata olives and swap in orzo for the grain.
- Vegan: Skip the feta or replace it with a vegan cheese alternative.
- Roasted Veggies: Add roasted zucchini or eggplant for a heartier bowl.
Required Equipment for Chickpea Grain Bowl with Feta & Tomatoes
- Medium saucepan (for grains)
- Mixing bowl
- Sharp knife and cutting board
- Serving bowls
- Whisk or fork (for dressing)
Storage Instructions for Chickpea Grain Bowl with Feta & Tomatoes
Store assembled bowls in an airtight container in the fridge for up to 3 days. For best texture, keep dressing and greens separate and toss before serving.
Serving Suggestions for Chickpea Grain Bowl with Feta & Tomatoes
- Serve as a light lunch with pita chips or warm flatbread.
- Pair with a cold glass of lemonade, iced tea, or a crisp white wine.
- Enjoy alongside a classic tzatziki dip for extra Mediterranean flair.
Pro Tips for the Ultimate Chickpea Grain Bowl with Feta & Tomatoes
- Massage raw greens with a bit of olive oil and salt for extra tenderness and flavor.
- Try lightly toasting cooked grains in a skillet for a nutty, chewy texture.
- Use heirloom or multi-colored cherry tomatoes for a visual pop and intense natural sweetness (tomato nutrition benefits).
FAQ: Chickpea Grain Bowl with Feta & Tomatoes
- Can I make this recipe ahead for meal prep?
Absolutely! Store the ingredients separately and assemble just before eating for best freshness. - What other grains work well in this bowl?
You can use quinoa, brown rice, bulgur, or even barley for tasty alternatives. - Is this Chickpea Grain Bowl with Feta & Tomatoes gluten-free?
Yes, if you use gluten-free grains like quinoa or brown rice, it's totally gluten-free!
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Yield: 2 hearty servings
Ingredients
- 1 cup uncooked quinoa (or other grain of choice)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- ½ cup crumbled feta cheese
- ¼ cup thinly sliced red onion
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- ¼ cup chopped fresh parsley
- Salt and black pepper, to taste
Instructions
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1Cook the quinoa according to package instructions. Fluff with a fork and allow to cool slightly.
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2In a large mixing bowl, combine the chickpeas, cherry tomatoes, red onion, and parsley.
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3Add the cooked quinoa to the bowl. Drizzle with olive oil and lemon juice. Season with salt and black pepper.
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4Toss everything gently until well combined.
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5Divide the mixture among bowls. Top with crumbled feta cheese and serve.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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