.svg)
Sign Up for new Healthy Recipes
Introduction
The Mediterranean diet has long been celebrated for its numerous health benefits and delicious flavors. This chickpea bowl draws inspiration from the region's culinary traditions, combining nutrient-dense ingredients that have been staples for centuries. Chickpeas, often referred to as the 'meat of the Mediterranean,' have been a dietary mainstay since ancient times, providing an excellent source of plant-based protein and fiber. This dish's origins can be traced back to the coastal regions of the Mediterranean, where fresh produce and olive oil have been integral components of the local cuisine for generations.
Ingredients
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 cup diced cucumber
• 1 cup diced tomatoes
• 1/2 cup diced red onion
• 1/2 cup crumbled feta cheese
• 1/4 cup sliced kalamata olives
• 1/4 cup fresh parsley leaves, chopped
• 1/4 cup fresh mint leaves, chopped
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 garlic clove, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
Step 1:
In a mixing bowl, combine the drained and rinsed chickpeas, diced cucumber, diced tomatoes, diced red onion, crumbled feta cheese, sliced kalamata olives, chopped parsley leaves, and chopped mint leaves.
Step 2:
In a small bowl or measuring cup, whisk together the extra-virgin olive oil, lemon juice, minced garlic, dried oregano, ground cumin, salt, and black pepper to make the dressing.
Step 3:
Pour the dressing over the chickpea mixture and gently toss to combine all the ingredients. Taste and adjust seasoning if desired.
Q: Can I use dried chickpeas instead of canned?
A: Yes, you can use dried chickpeas, but you will need to soak and cook them first. Use 1 cup of dried chickpeas, soaked overnight and then cooked according to package instructions, to substitute for the canned chickpeas.
Q: Can I make this recipe ahead of time?
A: Yes, this chickpea bowl can be made ahead and refrigerated for up to 3 days. However, it's best to add the dressing just before serving to keep the vegetables crisp and fresh.
Q: What can I use instead of feta cheese?
A: If you want to keep the recipe vegetarian, you can substitute the feta cheese with crumbled goat cheese or shredded mozzarella. For a vegan option, omit the cheese or use a dairy-free alternative like vegan feta or cashew cheese.
• Substitute feta with vegan cheese or omit for dairy-free version.
• Use ripe, in-season tomatoes for best flavor.
• Adjust lemon juice and seasonings to taste preference.
• Can be made ahead and refrigerated for meal prep.
• Recipe is vegetarian, vegan option available.
Serve the chickpea bowl chilled or at room temperature, either as a main dish or a side salad.
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Prepare all the chopped vegetables and the dressing ahead of time to make assembly quick and easy.
- Use fresh, ripe tomatoes for best flavor and texture.
- Let the chickpea mixture marinate for at least 30 minutes before serving to allow the flavors to meld.
- For a more substantial meal, serve the chickpea bowl on a bed of greens or with whole grain pita bread on the side.
For a vegan version, omit the feta cheese or substitute with a dairy-free alternative. Add cooked quinoa or bulgur wheat for a heartier grain-based dish.
Pair the chickpea bowl with a crisp white wine, such as a Sauvignon Blanc or a Pinot Grigio, or with a refreshing lemonade or iced tea.
Best in the summer when tomatoes and fresh herbs are in peak season.
This recipe contains dairy (feta cheese) and may contain traces of tree nuts (from kalamata olives). It is suitable for vegetarians, and a vegan option is provided by omitting or substituting the feta cheese.
