Mediterranean Chickpea Tomato Bowl

Name: Mediterranean Chickpea Tomato Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 can chickpeas, drained and rinsed; 2 cups cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, finely chopped; 1 bell pepper, diced; 1/4 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled (optional); 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon garlic powder; 1 teaspoon smoked paprika; Salt and pepper to taste

Highlighted under: Mindful Meal Ideas

I love whipping up this Mediterranean Chickpea Tomato Bowl on busy weeknights. It's a quick, flavorful dish that brings the sunny Mediterranean vibes right to my kitchen! Packed with protein-rich chickpeas, fresh tomatoes, and a zesty dressing, it’s not only delicious but also incredibly satisfying. Best of all, it comes together in about 30 minutes, making it perfect for anyone looking for a healthy meal without spending hours in the kitchen. Plus, it’s versatile enough to serve warm or chilled, a true winner for meal prep!

Created by

Nora Ellis

Last updated on 2026-02-16T01:45:35.882Z

I first created this Mediterranean Chickpea Tomato Bowl during a summer potluck, and it was a complete hit! The combination of fresh ingredients and bold flavors truly represents the essence of Mediterranean cuisine. One of my favorite twists is adding a hint of smoked paprika, which elevates the dish with a warm, earthy undertone. It’s a simple tweak that makes a big difference.

Since then, I’ve enjoyed experimenting with different vegetable combinations depending on the season. For instance, substituting in roasted red peppers or tossing in fresh spinach just before serving creates an entirely new flavor profile. I encourage you to play around with the ingredients and find what excites your palate!

Why You'll Love This Recipe
Vibrant flavors from fresh Mediterranean ingredients
Quick and easy to prepare, perfect for meal prep
Packed with protein and fiber for a satisfying meal

Ingredients

For the Bowl

1 can chickpeas, drained and rinsed
2 cups cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, finely chopped
1 bell pepper, diced
1/4 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled (optional)

For the Dressing

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon garlic powder
1 teaspoon smoked paprika
Salt and pepper to taste

Instructions

Prepare the Dressing

In a small bowl, whisk together the olive oil, lemon juice, garlic powder, smoked paprika, salt, and pepper. Set aside.

Combine the Ingredients

In a large mixing bowl, add the chickpeas, cherry tomatoes, cucumber, red onion, bell pepper, and parsley.

Dress the Salad

Pour the dressing over the salad mixture and toss gently to combine. Ensure all vegetables are evenly coated.

Top with Feta (Optional)

If using, sprinkle the crumbled feta cheese on top of the salad.

Serve

This bowl can be served immediately or chilled in the refrigerator for an enhanced flavor experience. Enjoy!

Pro Tips

Feel free to customize the bowl with your favorite vegetables or grains like quinoa for added texture and flavor.

Questions About Recipes

→ Can I make this dish vegan?

Absolutely! Just skip the feta cheese or use a vegan alternative.

→ How long can I store leftovers?

You can store leftovers in an airtight container in the fridge for up to 3 days.

→ Can I add other proteins?

Yes! Grilled chicken or tofu would make great additions for extra protein.

→ Is it gluten-free?

Yes, this recipe is naturally gluten-free as it's made with whole, unprocessed ingredients.