Mediterranean Chickpea Bowls with Hummus and Feta
Mediterranean chickpea bowls layered with creamy hummus, tangy feta, and crisp fresh vegetables—a quick, no-fuss meal that works for lunch, dinner, or meal prep all week long.
- Prep Time: 15 mins
- Cook Time: 0 mins
- Total Time: 15 mins
- Yield: 4 servings
- Category: Lunch / Dinner
- Method: No-Cook / Assembly
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
2 cans (15 oz each) chickpeas, drained and rinsed
1 cup hummus, store-bought or homemade
3/4 cup feta cheese, crumbled
1 medium cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1/3 cup Kalamata olives, pitted
2 tbsp fresh parsley, chopped
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1/2 tsp garlic powder (or 1 clove, minced)
Salt and pepper, to taste
4 pieces pita bread, warmed
Instructions
1. Drain and rinse the chickpeas well, then pat dry with a towel and set aside in a bowl.
2. Whisk together olive oil, lemon juice, garlic powder, salt, and pepper in a small bowl to make the dressing.
3. Pour half the dressing over the chickpeas and toss to coat.
4. Dice the cucumber, halve the tomatoes, and thinly slice the red onion. Toss with the remaining dressing, olives, and half the parsley in a separate bowl.
5. Spread a generous scoop of hummus in the bottom of each bowl.
6. Layer the dressed chickpeas on top, followed by the vegetable mixture.
7. Crumble feta over each bowl and finish with the remaining parsley and a drizzle of olive oil if desired.
8. Warm the pita and serve alongside the bowls for scooping.
Notes
Pat the chickpeas dry before dressing them—this keeps the bowl from turning soggy.
Let the dressed chickpeas sit for 10 minutes before assembling for better flavor.
Use block feta instead of pre-crumbled for the best taste and texture.
For meal prep, store each component separately and assemble just before eating.