Chickpea Grain Bowl Feta

Section: Flavorful Vegetarian Recipes That Satisfy

This vibrant chickpea grain bowl combines chewy farro, tender chickpeas, juicy tomatoes, crisp cucumber, creamy avocado, and crumbled feta for a nourishing meal bursting with texture and flavor. A simple lemon-oregano vinaigrette ties everything together, making this dish perfect for lunch or dinner. It's high in plant-based protein and fiber, Mediterranean-inspired, and ready in just 15 minutes. Swap farro with quinoa or brown rice if desired. Ideal for a quick, wholesome option packed with fresh ingredients and gut-friendly benefits.

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Published By Ioana
Updated on Thu, 31 Jul 2025 18:46:06 GMT
A bowl of food containing chickpeas, tomatoes, and feta cheese. Bookmark
A bowl of food containing chickpeas, tomatoes, and feta cheese. | ioanacooks.com

This hearty chickpea grain bowl has become one of my go to meals when I want something filling colorful and nourishing without much fuss. The chewy farro base pairs beautifully with tender chickpeas juicy tomatoes crisp cucumber creamy avocado and tangy feta creating a bowl that hits every texture and flavor note. It is a fast fix that feels like a full on meal every time

I started making this bowl during a busy week of back to back deadlines and it quickly became a staple. My partner now asks for it whenever we need something quick that still feels special

Ingredients

  • Extra virgin olive oil: adds a rich velvety base to the vinaigrette choose a fresh fruity variety
  • Lemon juice: brings brightness and tang use freshly squeezed for best flavor
  • Red wine vinegar: adds acidity and depth a pantry classic
  • Dried oregano: infuses Mediterranean earthiness opt for a high quality herb
  • Ground pepper and salt: simple seasonings that sharpen and balance flavors
  • Cooked farro: chewy and nutty this ancient grain holds up beautifully as a bowl base
  • Chickpeas: hearty and mild they add satisfying protein and texture
  • Grape tomatoes: juicy and sweet they bring color and brightness
  • English cucumber: cool and crisp pick one with firm flesh and few seeds
  • Avocado: creamy and rich adds contrast and healthy fats choose ripe but firm fruit
  • Crumbled feta cheese: salty and tangy it brings the whole bowl together

Step-by-Step Instructions

Make the Dressing:
In a small bowl whisk together olive oil lemon juice red wine vinegar dried oregano black pepper and salt until emulsified and smooth
Build the Grain Base:
Place three quarters cup of cooked farro in each bowl spreading it out as the base layer for even topping
Add Protein and Veggies:
Layer each bowl with one quarter cup chickpeas one quarter cup grape tomatoes one quarter cup diced cucumber and one quarter of a diced avocado arranging them evenly for visual appeal
Finish with Cheese and Dressing:
Sprinkle one quarter cup crumbled feta over each bowl and drizzle with one tablespoon of the prepared dressing just before serving
A bowl of food with chickpeas, tomatoes, and feta cheese. Bookmark
A bowl of food with chickpeas, tomatoes, and feta cheese. | ioanacooks.com

Storage Tips

Store the undressed components in airtight containers for up to three days in the refrigerator. Add avocado and dressing just before serving to preserve texture and flavor

Ingredient Substitutions

Quinoa brown rice or barley work well in place of farro. You can also swap chickpeas for white beans or black beans depending on your pantry. If feta is not available a crumbly goat cheese or even a dollop of hummus adds richness

Serving Suggestions

Serve this bowl as a light lunch or dinner. Pair with warm pita bread or a side of soup for a heartier meal. It also works great packed in a mason jar for on the go lunches

A bowl of food with chickpeas, tomatoes, feta cheese, and avocado. Bookmark
A bowl of food with chickpeas, tomatoes, feta cheese, and avocado. | ioanacooks.com

Cultural Context

This dish leans heavily into Mediterranean flavors with olive oil oregano lemon and feta. It celebrates the tradition of combining grains legumes and vegetables into simple nourishing meals that are both affordable and satisfying

Frequently Asked Questions About Recipes

→ Can I use a different grain instead of farro?

Yes, you can substitute farro with quinoa, brown rice, or barley for similar results and texture.

→ Is this bowl suitable for meal prep?

Absolutely. You can prepare the grains and chop the vegetables ahead of time. Just store the dressing separately to keep everything fresh.

→ How can I make this dairy-free?

To make it dairy-free, simply omit the feta cheese or replace it with a plant-based alternative.

→ What type of cucumber works best?

English cucumber is ideal as it has fewer seeds and a milder flavor, but any type will work well.

→ Is the dish served warm or cold?

It's typically served cold or at room temperature, making it refreshing and easy to enjoy on the go.

→ How long does it last in the fridge?

Stored properly, it will keep in the fridge for up to 3 days. Add avocado just before serving to prevent browning.

Chickpea Grain Bowl Feta

A vibrant grain bowl with chickpeas, feta, and fresh veggies—nutritious, satisfying, and full of Mediterranean flair.

Time Needed to Prep
15 minutes
Cooking Duration
~
Overall Time
15 minutes
Published By: Ioana

Category of Recipe: Vegetarian

Preparation Difficulty: Easy to Make

Type of Cuisine: Mediterranean

Number of Portions: 4 How Many It Serves (4 individual bowls)

Dietary Preferences: Made for Vegetarians

Ingredients You'll Need

→ Dressing

Ingredient 01 2 tablespoons extra-virgin olive oil
Ingredient 02 1 tablespoon lemon juice
Ingredient 03 1 tablespoon red-wine vinegar
Ingredient 04 1 teaspoon dried oregano
Ingredient 05 1/4 teaspoon ground black pepper
Ingredient 06 1/8 teaspoon salt

→ Grain Bowl Base

Ingredient 07 3 cups cooked farro
Ingredient 08 1 cup rinsed no-salt-added chickpeas
Ingredient 09 1 cup halved grape tomatoes
Ingredient 10 1 cup diced English cucumber
Ingredient 11 1 avocado, diced
Ingredient 12 1 cup crumbled feta cheese

Steps to Follow

Step 01

Whisk olive oil, lemon juice, red-wine vinegar, oregano, pepper, and salt together in a small bowl until well combined.

Step 02

Divide farro evenly among 4 serving bowls. Top each bowl with chickpeas, tomatoes, cucumber, avocado, and feta.

Step 03

Drizzle 1 tablespoon of prepared dressing over each bowl just before serving.

Extra Tips

  1. Quinoa, brown rice, or barley can be substituted for farro if desired.

Tools You'll Need

  • Small mixing bowl
  • Whisk
  • Measuring spoons

Allergen Information

Carefully check food labels for allergens and consult an expert if you're uncertain.
  • Contains dairy from feta cheese

Nutritional Information (Per Serving)

Remember, these values are for guidance only and shouldn't replace advice from a professional.
  • Calories Per Serving: 538
  • Total Fat: 22 grams
  • Carbohydrate Amount: 72 grams
  • Protein Amount: 20 grams