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Colorful Mediterranean bowl with chickpeas, quinoa, cucumber, tomatoes and feta
LunchDinnerVegetarianGluten-free

Mediterranean Chickpea Bowl

Chickpeas, quinoa, cucumber, tomato and feta with lemon-olive oil dressing. 12g fiber, 5mg iron and 210mcg folate per bowl. No cooking required.

12g Fiber5mg Iron210mcg Folate19g Protein
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Prep20 min
Cook0 min
Calories520 kcal
Serves2

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

2 servings

Instructions

5 steps · about 20 minutes total

  1. Make the dressing

    Whisk the olive oil, lemon juice, oregano, a pinch of salt and plenty of black pepper in a small bowl.

  2. Marinate the chickpeas

    Toss the chickpeas with half the dressing and let them sit for 10 minutes. It's the fastest way to get flavor into canned chickpeas.

  3. Chop the vegetables

    Dice the cucumber, halve the tomatoes and slice the red onion thinly. If raw onion is too sharp for you, soak the slices in cold water for 5 minutes.

  4. Assemble the bowls

    Divide the quinoa between two bowls. Arrange the chickpeas, cucumber, tomatoes, olives and onion on top.

  5. Finish

    Crumble over the feta, drizzle with the remaining dressing and serve. Add a handful of fresh parsley if you have it.

Why this helps

Plant-powered iron and fiber

Chickpeas and quinoa are among the best plant sources of iron and folate, and this bowl pairs them with vitamin C from lemon and tomatoes. That combination is what actually helps your body absorb plant iron. With 12 g of fiber, it also covers nearly half your daily fiber needs in one meal.

All about FiberAll about IronAll about FolateAll about Protein

Nutrition facts

per serving · % DV
  • Calories 520 kcal26%
  • Protein 19g38%
  • Total Carbohydrate 62g23%
  • Dietary Fiber 12g43%
  • Total Sugars 6g12%
  • Total Fat 24g31%
  • Sodium 540mg23%

Vitamins & minerals

  • Iron 5mg28%
  • Calcium 210mg16%
  • Magnesium 120mg29%
  • Potassium 700mg15%
  • Vitamin C 28mg31%
  • Folate 210mcg53%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 2).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

Is this chickpea bowl high in iron?
Yes. One bowl has about 5 mg of iron (28% of the daily value) from the chickpeas, quinoa and olives. The lemon juice's vitamin C helps your body absorb the plant-based (non-heme) iron.
Can I use dried chickpeas instead of canned?
Absolutely. Soak 120 g dried chickpeas overnight and simmer until tender (about 40 minutes). They have a firmer bite and slightly more iron per cup than canned.
How do I make it vegan?
Skip the feta or replace it with a tahini drizzle (2 tbsp tahini + lemon + water). You'll keep the calcium from the tahini and add more iron.
Is quinoa necessary?
No. Bulgur, farro or brown rice all work. Quinoa adds complete protein and keeps the bowl gluten-free, which is why we chose it.
How long does it keep in the fridge?
Up to 3 days in an airtight container. Keep the dressing separate if you want the vegetables to stay crisp, and add the feta just before eating.
Can I meal-prep this for the week?
Yes, it's one of our best meal-prep bowls. Portion the quinoa, chickpeas and chopped veg into containers; add dressing and feta the day you eat.
Is it filling enough for dinner?
At 520 kcal with 19 g protein and 12 g fiber per bowl, most people find it very satisfying. Add a second egg or extra chickpeas if you're very active.
Can I reduce the sodium?
Rinse canned chickpeas well, use half the olives and a low-sodium feta. That cuts roughly 150 mg of sodium per bowl.

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