Whipped Feta & Roasted Veggie Chickpea Quinoa Bowls
This Whipped Feta & Roasted Veggie Chickpea Bowl is a fresh, satisfying meal packed with colourful vegetables, quinoa, chickpeas, and creamy whipped feta. It’s a vegetarian, high-fibre, Mediterranean-style option that’s perfect for an easy lunch or dinner.
Servings: 4
Calories: 427.4kcal
Ingredients
For the roasted vegetables & chickpeas
- 540 mL chickpeas canned, no-salt-added, drained and rinsed
- 1 medium zucchini chopped
- 1 red bell pepper chopped
- 1 small red onion cut into wedges
- 1 pint cherry tomatoes
- 1 tbsp extra-virgin olive oil
- 1 tsp dried oregano
- ½ tsp garlic powder
- ¼ tsp black pepper to taste
For the whipped feta
- ¾ cup feta cheese crumbled
- ½ cup Greek yogurt plain, 2%
- 1 tbsp lemon juice fresh
- 1 garlic clove
- ¼ tsp black pepper to taste
For the bowls
- 2 cups quinoa cooked
- 2 cups baby arugula
- 4 lemon wedges for serving
Notes
Portioning guidance (per 1 serving):
- 1/2 cup cooked quinoa
- 1/2 cup arugula
- 1/4 cup whipped feta
- 1 cup roasted veggie & chickpea mixture
Equipment
- Large sheet pan
- Food Processor
- Large mixing bowl
Instructions
- Preheat oven to 425°F (220°C). Add the chickpeas, zucchini, bell pepper, red onion and tomatoes to a large sheet pan. Toss with olive oil, oregano, garlic powder and black pepper.540 mL chickpeas, 1 medium zucchini, 1 red bell pepper, 1 small red onion, 1 pint cherry tomatoes, 1 tbsp extra-virgin olive oil, 1 tsp dried oregano, ½ tsp garlic powder, ¼ tsp black pepper
- Roast for 20–25 minutes, stirring halfway through, until the vegetables are tender and lightly browned and the chickpeas are slightly crisp.
- Meanwhile, add the feta, Greek yogurt, lemon juice, garlic and black pepper to a food processor. Blend until smooth and creamy, adding 1–2 teaspoons of water if needed.¾ cup feta cheese, ½ cup Greek yogurt, 1 tbsp lemon juice, 1 garlic clove, ¼ tsp black pepper
- Divide the quinoa and greens among four bowls. Top with the roasted vegetables and chickpeas, and a generous spoonful of whipped feta.2 cups quinoa, 2 cups baby arugula
- Serve with a squeeze of fresh lemon.4 lemon wedges
Cooking Tips
- Portion quinoa evenly: Divide the 2 cups of cooked quinoa evenly to provide approximately ½ cup per bowl and make carbohydrate portions more consistent.
- Rinse chickpeas well: Drain and thoroughly rinse the no-salt-added chickpeas before roasting, then pat them dry if you want a crisper texture.
- Watch feta sodium: Feta can be relatively salty. If sodium is a concern, compare product labels or use a smaller portion while retaining the Greek yogurt for creaminess.
- Boost the greens: Adding more arugula or other non-starchy vegetables can increase the vegetable portion without increasing the quinoa serving.
- Roast in space: Spread the vegetables and chickpeas in a single layer rather than crowding the pan to encourage browning instead of steaming.
- Prep components ahead: The quinoa, roasted vegetables and chickpeas, and whipped feta can be prepared as separate components for meal prep, but the supplied recipe does not specify storage times.
Nutrition
Nutrition Facts
Whipped Feta & Roasted Veggie Chickpea Quinoa Bowls
Serving Size
1 bowl
Amount per Serving
Calories
427.4
% Daily Value*
Fat
14.1
g
22
%
Saturated Fat
4.8
g
30
%
Trans Fat
0.003
g
Cholesterol
26.3
mg
9
%
Sodium
364.8
mg
16
%
Potassium
1021.8
mg
29
%
Carbohydrates
58.1
g
19
%
Fiber
12.2
g
51
%
Sugar
12.9
g
14
%
Protein
20.9
g
42
%
Vitamin C
89.7
mg
109
%
Vitamin D
0.1
µg
1
%
Calcium
283.3
mg
28
%
Iron
5.6
mg
31
%
Magnesium
141.1
mg
35
%
Zinc
3.7
mg
25
%
* Percent Daily Values are based on a 2000 calorie diet.