Chickpea & Orzo Bowl with Feta, Roasted Veggies & Walnuts
This Mediterranean-style bowl is built on tender orzo pasta and protein-packed chickpeas, topped with sweet roasted vegetables, salty feta, and crunchy walnuts. A light lemon-Dijon dressing ties everything together, making every bite bright and satisfying. It’s naturally vegetarian, full of fiber, and great warm or at room temperature — perfect for busy days or sharing at gatherings.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4 bowls
Ingredients
For the Roasted Vegetables
1 large red bell pepper, diced
1 medium zucchini, diced
1 small red onion, diced
2 tbsp olive oil
½ tsp salt
¼ tsp black pepper
1 tsp dried oregano
For the Chickpea & Orzo Base
1½ cups cooked orzo pasta (about ¾ cup dry)
1 can (400 g / 14 oz) chickpeas, drained and rinsed
1 tbsp olive oil
¼ tsp salt
¼ tsp black pepper
For the Feta–Walnut Topping
120 g (4 oz) feta cheese, crumbled
¼ cup walnuts, roughly chopped
1–2 tbsp fresh parsley or dill, chopped
Optional Lemon-Dijon Dressing
2 tbsp olive oil
1 tbsp lemon juice (fresh)
1 tsp Dijon mustard
Salt and black pepper, to taste
Instructions
Roast the Vegetables
Preheat oven to 200°C (400°F).
On a baking tray, toss the diced bell pepper, zucchini, and red onion with olive oil, salt, pepper, and oregano. Spread in a single layer. Roast for 20–25 minutes, stirring halfway, until tender and slightly caramelized at the edges.
Cook the Orzo (if not already cooked)
Boil orzo in salted water according to package directions (usually 8–10 minutes). Drain and let it cool slightly so it doesn’t clump.
Prepare the Chickpeas
In a bowl, combine chickpeas with olive oil, salt, and pepper. You can leave them as is or lightly sauté them in a pan for 3–4 minutes for extra flavor.
Make the Dressing (Optional)
Whisk olive oil, lemon juice, Dijon mustard, salt, and pepper until smooth and slightly creamy.
Assemble the Bowls
Divide orzo among bowls. Top with chickpeas and roasted vegetables. Sprinkle with feta, walnuts, and fresh herbs. Drizzle dressing over everything just before serving.
Tips
Don’t overcrowd veggies on the tray or they’ll steam instead of roast.
Salt the orzo water well — it’s your main chance to season the pasta.
Toast the walnuts in a dry pan for 2–3 minutes for deeper flavor.
Add dressing just before eating to keep textures fresh.
Room temp is perfect — flavors actually improve as it sits.
Variations
Add grilled chicken or shrimp for extra protein.
Swap feta for goat cheese.
Use quinoa instead of orzo for gluten-free.
Add cherry tomatoes after roasting.
Toss in baby spinach or arugula.
Use balsamic glaze instead of lemon dressing.
Add olives for a briny kick.
Spice it up with chili flakes.
Mix in roasted eggplant.
Add avocado for creaminess.
Q&A
Q1: Can I make this ahead?
Yes, up to 3 days in the fridge.
Q2: Serve warm or cold?
Both work beautifully.
Q3: Can I skip walnuts?
Yes, try almonds or sunflower seeds.
Q4: Is it freezer-friendly?
Not ideal — veggies get soft.
Q5: What herbs work best?
Parsley, dill, or mint.
Q6: Can I use canned corn?
Yes, it adds sweetness.
Q7: How do I keep orzo from sticking?
Toss with a little olive oil.
Q8: Is this high-protein?
Yes, thanks to chickpeas and feta.
Q9: Can I use bottled dressing?
Sure, lemon vinaigrette works.
Q10: Good for meal prep?
Perfect — flavors develop more.
Nutrition
(Approx. per serving)
Calories: ~420
Protein: 14 g
Carbs: 45 g
Fat: 22 g
Fiber: 8 g
Conclusion
This bowl is the definition of balanced comfort food — hearty from the orzo and chickpeas, fresh from the roasted vegetables, rich from feta, and crunchy from walnuts. It’s colorful, nourishing, and endlessly adaptable, making it a recipe you’ll come back to again and again. Perfect for busy weekdays but impressive enough for guests.