This colourful Mediterranean Chickpea Bowl is a simple, nourishing meal packed with plant-based protein, fibre, healthy fats and fresh vegetables. Chickpeas provide satisfying protein and slow-digesting carbohydrates, while quinoa, avocado and olive oil add sustained energy. Fresh tomatoes, cucumber, spinach and herbs bring plenty of flavour and nutrients without making the meal heavy.

It is ideal for lunch, a quick dinner or meal preparation, and can be easily adapted with whatever vegetables you have available.

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Ingredients

For the bowl:

• 1 cup cooked chickpeas, drained and rinsed
• ½ cup cooked quinoa
• ½ cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 cup fresh spinach or mixed salad leaves
• ¼ red onion, finely sliced
• ½ avocado, sliced
• 2 tablespoons crumbled feta cheese
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon pumpkin or sunflower seeds

For the lemon-herb dressing:

• 2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon honey or maple syrup
• ½ teaspoon dried oregano
• 1 small garlic clove, finely grated
• Black pepper, to taste

Method

1. Prepare the dressing: Whisk together the olive oil, lemon juice, honey or maple syrup, oregano, garlic and black pepper.
2. Build the base: Divide the cooked quinoa and spinach between two bowls.
3. Add the vegetables: Arrange the chickpeas, cucumber, tomatoes, red onion and avocado over the quinoa.
4. Add the toppings: Sprinkle with feta, parsley and pumpkin or sunflower seeds.
5. Dress and serve: Drizzle with the lemon-herb dressing and gently toss just before eating.

Energy-Boosting Tip

For an even more substantial meal, add grilled chicken, salmon, boiled egg or extra chickpeas. Replace the feta with a plant-based alternative for vegans.

Prep-ahead idea: Keep the dressing separate until you’re ready to eat. The bowl can be refrigerated for up to 2–3 days, although avocado is best added just before serving.