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Fresh Mediterranean Chickpea Bowl Recipe Easy Homemade with Creamy Tzatziki Sauce

Fresh Mediterranean Chickpea Bowl - featured image
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A quick and easy Mediterranean chickpea bowl paired with a creamy homemade tzatziki sauce, perfect for a refreshing and satisfying meal.

Ingredients

Scale
  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1 small red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup crumbled feta cheese (optional)
  • 1 cup Greek yogurt
  • 1/2 cucumber, finely grated and drained
  • 2 cloves garlic, minced
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste
  • 1 tablespoon olive oil (extra virgin)
  • Optional extras: cooked quinoa or bulgur wheat, avocado slices

Instructions

  1. Prep the Vegetables (10 minutes): Dice the cucumber and halve the cherry tomatoes. Thinly slice the red onion and chop the parsley. Rinse and drain the chickpeas thoroughly.
  2. Make the Tzatziki Sauce (10 minutes): Grate the cucumber finely, then squeeze out as much moisture as possible using a clean kitchen towel or paper towel.
  3. In a medium bowl, combine Greek yogurt, grated cucumber, minced garlic, lemon juice, chopped dill, and olive oil. Season with salt and pepper. Whisk until smooth and creamy. Adjust garlic or lemon to taste.
  4. Combine the Bowl Ingredients (5 minutes): In a large bowl, toss chickpeas with diced cucumber, cherry tomatoes, red onion, olives, parsley, and feta if using. Drizzle with olive oil and a pinch of salt.
  5. Assemble & Serve (5 minutes): Spoon the chickpea mixture into serving bowls and top generously with creamy tzatziki. Add cooked quinoa or bulgur on the side if desired.

Notes

Squeeze grated cucumber well to avoid watery tzatziki. Rinse canned chickpeas to remove bitterness. Toast chickpeas lightly for extra flavor. Soak red onions in cold water for milder taste. Tzatziki can be made a day ahead; keep veggies fresh for crunch. Add more lemon or olive oil if bowl feels dry.

Nutrition

Keywords: Mediterranean, chickpea bowl, tzatziki sauce, healthy, quick, easy, vegetarian, gluten-free

Find it online: https://sparklespoon.com/fresh-mediterranean-chickpea-bowl-recipe-easy-homemade-with-creamy-tzatziki-sauce/