Oven-Roasted Mediterranean Chickpea and Quinoa Bowl

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-03 · Updated 2026-05-03

A nutrient-packed bowl combining roasted chickpeas, fluffy quinoa, and fresh Mediterranean flavors for a wholesome meal. This mediterranean-inspired healthy bowls (vegetarian, gluten free) ready in about 35 minutes pairs cooked quinoa, canned chickpeas, drained and rinsed, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup cooked quinoa
• 1 cup canned chickpeas, drained and rinsed
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 2 tbsp red onion, finely chopped
• 2 tbsp fresh parsley, chopped
• 1 tbsp lemon juice
• 1/4 cup feta cheese, crumbled

Instructions

1. Step 1: Preheat oven to 400°F. Toss 1 cup drained and rinsed chickpeas with 2 tbsp olive oil, 1 tsp smoked paprika, 1/2 tsp ground cumin, 1/2 tsp garlic powder, 1/2 tsp kosher salt, and 1/4 tsp black pepper until evenly coated. Spread on a baking sheet and roast for 25 minutes, shaking halfway, until crispy and golden.
2. Step 2: While chickpeas roast, fluff 1 cup cooked quinoa with a fork and transfer to a large bowl. Add 1/2 cup halved cherry tomatoes, 1/2 cup diced cucumber, 2 tbsp finely chopped red onion, and 2 tbsp chopped fresh parsley.
3. Step 3: When chickpeas are done, add them to the quinoa mixture. Drizzle 1 tbsp lemon juice over the bowl and gently toss to combine. Sprinkle 1/4 cup crumbled feta cheese on top before serving.