A vibrant, nourishing salad featuring roasted chickpeas and red bell pepper, creamy lemon garlic hummus, crisp cucumber slices, ripe avocado, and crumbled feta—perfect for a fresh Mediterranean-inspired meal. This balanced bowl combines plant-based protein, healthy fats, and bright flavors into a satisfying and wholesome dish.
Why You’ll Love This Recipe
- Full of flavor and texture—crunchy, creamy, and savory in every bite
- Packed with plant-based protein and fiber from chickpeas
- Includes healthy fats from avocado and olive oil
- Quick and easy—ideal for lunch, dinner, or meal prep
- Naturally vegetarian and gluten-free
- Can be served warm or chilled
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 1 cup canned chickpeas, drained and rinsed
- 1 red bell pepper, chopped
- 1 tablespoon olive oil
- 1/2 teaspoon ground cumin
- Salt and pepper to taste
- 1/2 cucumber, thinly sliced
- 1/4 cup crumbled feta cheese
- 1/2 avocado, sliced or fanned
- 2 tablespoons lemon garlic hummus (store-bought or homemade)
Directions
- Preheat the oven to 400°F (200°C).
- In a bowl, toss chickpeas and chopped red bell pepper with olive oil, cumin, salt, and pepper.
- Spread the mixture on a baking sheet and roast for 20–25 minutes, or until crispy and golden.
- Allow the roasted chickpeas to cool slightly, then transfer to a serving bowl.
- Arrange cucumber slices around the edge of the bowl.
- Spoon lemon garlic hummus into the center and top with sliced avocado.
- Sprinkle with crumbled feta cheese.
- Serve immediately for a warm salad or refrigerate for a refreshing cold option.
Servings and timing
- Servings: 2
- Prep Time: 10 minutes
- Cooking Time: 25 minutes
- Total Time: 35 minutes
- Calories: 330 kcal per serving
Variations
- Vegan Option: Omit feta or replace with a vegan feta-style cheese.
- Add Grains: Serve over cooked quinoa or farro for added texture and bulk.
- Spice It Up: Add a dash of smoked paprika or cayenne to the chickpeas before roasting.
- Different Veggies: Add cherry tomatoes, red onion, or baby spinach for extra freshness.
- Make It a Wrap: Use all ingredients in a whole wheat wrap for a portable lunch.
Storage/reheating
- Storage: Store components separately in airtight containers in the refrigerator for up to 3 days.
- Reheating: Reheat roasted chickpeas and peppers in a toaster oven or skillet for 3–5 minutes to restore crispness before serving, if desired.
- Meal Prep Tip: Assemble just before serving to maintain texture, especially the avocado and cucumbers.
FAQs
Can I use dried chickpeas instead of canned?
Yes, soak and cook dried chickpeas ahead of time. You’ll need about 3/4 cup cooked chickpeas per serving.
Is this salad suitable for vegans?
Omit the feta cheese or use a vegan substitute to make it fully vegan.
What type of hummus works best?
Lemon garlic hummus pairs best, but plain, roasted red pepper, or herb-infused versions also work well.
Can I make this ahead of time?
Yes, prep ingredients ahead, but store them separately and assemble just before eating to keep everything fresh.
How can I make the chickpeas extra crispy?
Pat them dry before roasting and use a hot oven (400°F). Do not overcrowd the baking sheet.
Can I eat this salad cold?
Absolutely. It’s delicious chilled and makes a refreshing lunch or side.
How do I keep avocado from browning?
Add just before serving or brush slices lightly with lemon juice to slow oxidation.
What can I use instead of red bell pepper?
Try roasted zucchini, eggplant, or sweet potato for variation.
Is this salad gluten-free?
Yes, all ingredients are naturally gluten-free.
Can I double the recipe?
Yes, simply double each ingredient and use a larger baking sheet when roasting.
Conclusion
The Mediterranean Chickpea Salad Bowl is a wholesome, satisfying dish that brings together nutritious ingredients and vibrant Mediterranean flavors. Whether you’re looking for a light lunch, a meatless dinner, or an easy meal prep idea, this recipe offers a balanced, flavorful solution that’s as delicious as it is colorful.
Mediterranean Chickpea Salad Bowl
A vibrant, nourishing salad featuring roasted chickpeas and red bell pepper, creamy lemon garlic hummus, crisp cucumber slices, ripe avocado, and crumbled feta—perfect for a fresh Mediterranean-inspired meal.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 2 servings 1x
- Category: Salad
- Method: Roasting
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
- 1 cup canned chickpeas, drained and rinsed
- 1 red bell pepper, chopped
- 1 tablespoon olive oil
- 1/2 teaspoon ground cumin
- Salt and pepper to taste
- 1/2 cucumber, thinly sliced
- 1/4 cup crumbled feta cheese
- 1/2 avocado, sliced or fanned
- 2 tablespoons lemon garlic hummus (store-bought or homemade)
Instructions
- Preheat oven to 400°F (200°C).
- Toss chickpeas and chopped red bell pepper with olive oil, cumin, salt, and pepper.
- Spread on a baking sheet and roast for 20–25 minutes, until crispy and golden.
- Let the roasted chickpeas cool slightly, then transfer to a serving bowl.
- Arrange the cucumber slices around the edge of the bowl.
- Spoon the hummus into the center and top with sliced avocado.
- Sprinkle with crumbled feta.
- Serve immediately, or chill for a refreshing cold salad.
Notes
- Use homemade hummus for a more personalized flavor.
- Add fresh herbs like parsley or mint for extra brightness.
- Substitute feta with a plant-based alternative for a vegan version.
Nutrition
- Serving Size: 1 bowl
- Calories: 330
- Sugar: 5g
- Sodium: 520mg
- Fat: 20g
- Saturated Fat: 5g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 15mg