Why You’ll Love This Recipe
This recipe is a delightful fusion of Mediterranean flavors with a spicy twist. It’s a great choice for anyone seeking a fresh, nutritious lunch that’s easy to prepare. The chickpeas are spiced with chili flakes and garlic, offering a rich depth of flavor, while the fresh vegetables like cucumber, tomatoes, and avocado balance it out. The dish is perfect for anyone on a vegan or gluten-free diet, or for anyone looking for a healthy lunch option that can be made in 20 minutes.
Ingredients
- 1 can of chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 1 teaspoon dried chili flakes
- 1 teaspoon dried mint
- 1 tablespoon tomato paste
- 1 tomato, diced
- 1 cucumber, diced
- 1 avocado, sliced
- Fresh herbs (optional)
- Salt and pepper to taste
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Heat olive oil in a pan over medium heat.
- Add the chickpeas, garlic, chili flakes, dried mint, and tomato paste. Cook for 5-7 minutes, stirring occasionally, until the chickpeas are slightly crispy and golden.
- While the chickpeas are cooking, chop the tomato, cucumber, and avocado.
- Once the chickpeas are ready, assemble the bowl by adding the chickpeas to a serving dish.
- Top with the diced tomato, cucumber, avocado, and fresh herbs.
- Season with salt and pepper to taste. Serve and enjoy!
Servings and Timing
- Servings: 2
- Prep time: 10 minutes
- Cook time: 10 minutes
- Total time: 20 minutes
Variations
- Add grilled chicken or tzatziki for extra protein.
- Use other veggies like bell peppers or olives for more Mediterranean flavor.
- For a tangy kick, squeeze some lemon juice over the bowl before serving.
Storage/Reheating
Store any leftovers in an airtight container in the fridge for up to 3 days. The chickpeas can be reheated in the pan or microwave, but for best results, reheat in a pan to retain their crispiness.
FAQs
Can I use dried chickpeas instead of canned?
Yes, you can! Just make sure to soak and cook the chickpeas before using them in the recipe.
Can I make this recipe ahead of time for meal prep?
Absolutely! This dish stores well and can be prepared in advance. Just keep the vegetables and chickpeas separate to prevent sogginess.
Is this recipe spicy?
The chickpeas are flavored with chili flakes, so it has a mild to medium spice level. Feel free to adjust the amount based on your spice preference.
Can I add other toppings to the bowl?
Yes, toppings like feta cheese, hummus, or olives work well with this dish.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free.
Can I use frozen chickpeas?
While canned chickpeas are convenient, frozen chickpeas can also be used. Just thaw and pat them dry before cooking.
Can I substitute the avocado with something else?
Yes, you can replace avocado with hummus or tahini for a creamy texture.
How do I make the chickpeas crispy?
Ensure the chickpeas are well-drained and dry before cooking them. Cooking them in a hot pan with oil will help them crisp up.
Can I skip the mint in this recipe?
If you’re not a fan of mint, you can leave it out or substitute it with fresh parsley.
How long will this meal last in the fridge?
This meal can be stored in the fridge for up to 3 days, but it’s best enjoyed within the first 1-2 days for maximum freshness.
Conclusion
This Spicy Mediterranean Lunch Bowl is an easy, flavorful, and healthy lunch option that comes together in just 20 minutes. It’s versatile, making it a perfect dish for meal prep or a quick weekday meal. With its blend of spices, fresh veggies, and protein-packed chickpeas, this bowl is sure to become a favorite in your meal rotation!
Print
Spicy Mediterranean Lunch Bowl Recipe
- Total Time: 20 minutes
- Yield: 2 servings
- Diet: Gluten Free
Description
This Spicy Mediterranean Lunch Bowl is a quick, healthy, and delicious meal perfect for lunch or meal prep. It’s vegan, gluten-free, and packed with flavorful chickpeas spiced with chili flakes, garlic, and mint. Complemented by fresh vegetables like cucumber, tomatoes, and creamy avocado, this bowl offers a satisfying, nutritious meal that’s both spicy and refreshing. Ideal for anyone looking for a Mediterranean-inspired dish, this recipe is easy to prepare and customizable to suit your tastes.
Ingredients
- 1 can of chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 1 teaspoon dried chili flakes
- 1 teaspoon dried mint
- 1 tablespoon tomato paste
- 1 tomato, diced
- 1 cucumber, diced
- 1 avocado, sliced
- Fresh herbs (optional)
- Salt and pepper to taste
Instructions
- Heat olive oil in a pan over medium heat.
- Add chickpeas, garlic, chili flakes, dried mint, and tomato paste. Cook for 5-7 minutes, stirring occasionally, until the chickpeas are crispy and golden.
- While the chickpeas are cooking, chop the tomato, cucumber, and avocado.
- Once the chickpeas are done, assemble the bowl by adding chickpeas to a serving dish.
- Top with diced tomato, cucumber, avocado, and fresh herbs.
- Season with salt and pepper to taste. Serve and enjoy!
Notes
- For a protein boost, consider adding grilled chicken or tzatziki.
- Feel free to experiment with additional veggies like bell peppers or olives for more Mediterranean flavors.
- A squeeze of lemon juice adds a tangy kick to the bowl.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
