Mediterranean Chickpea & Orzo Bowl with Feta, Roasted Veggies & Walnuts
This nourishing Mediterranean bowl brings together the nutty flavor of orzo, protein-rich chickpeas, creamy feta, and oven-roasted vegetables for a vibrant and filling dish. The walnuts add crunch, while fresh herbs and a lemony vinaigrette tie it all together. It’s a balanced meal that works equally well as a light lunch, hearty dinner, or a make-ahead meal prep option.
Time:
35 minutes (20 minutes roasting, 15 minutes prep/cooking)
Ingredients
Orzo Pasta: 1 cup uncooked orzo pasta
Chickpeas: 1 can (15 oz / 400 g) cooked chickpeas, drained and rinsed
Feta Cheese: ½ cup crumbled or cubed feta cheese
Roasted Vegetables:
1 cup cherry tomatoes, halved
1 medium zucchini, chopped
1 small red onion, cut into wedges
Walnuts: ¼ cup chopped walnuts
Herbs: 2–3 tbsp fresh parsley, basil, or mint, chopped
Dressing:
3 tbsp olive oil
1 tbsp lemon juice
1 tbsp red wine vinegar
½ tsp dried oregano
Salt and black pepper, to taste
Instructions
Roast the Vegetables
Preheat oven to 400°F (200°C).
Place cherry tomatoes, zucchini, and red onion on a baking sheet.
Drizzle with 1 tbsp olive oil, season with salt and pepper, and roast for 20 minutes, until tender and lightly caramelized.
Cook the Orzo
While veggies roast, cook orzo according to package instructions until al dente.
Drain and toss with a little olive oil to prevent sticking.
Prepare the Dressing
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, oregano, salt, and black pepper.
Assemble the Bowl
In a large serving bowl, combine cooked orzo, roasted vegetables, and chickpeas.
Pour dressing over the mixture and toss to coat evenly.
Add Toppings
Sprinkle with feta cheese, chopped walnuts, and fresh herbs.
Serve
Enjoy warm, at room temperature, or chilled as a make-ahead meal.
Tips & Variations
Make it vegan: Swap the feta for a plant-based cheese or simply leave it out. The walnuts and chickpeas still keep the dish satisfying.
Switch the grain: Instead of orzo, try quinoa, couscous, bulgur, or farro for a slightly different texture and flavor.
Change up the veggies: Roast bell peppers, eggplant, or carrots for more color. You can also use seasonal vegetables like butternut squash in fall.
Nut alternatives: Replace walnuts with toasted almonds, pine nuts, or pistachios for a different crunch.
Add greens: Toss in fresh spinach or arugula just before serving for a peppery bite.
Meal prep friendly: This dish holds up well in the fridge for 2–3 days. Store the dressing separately if you prefer to keep the ingredients crisp.
Protein boost: Add grilled chicken, shrimp, or salmon on top if you’d like extra protein.
Mediterranean twist: Stir in sun-dried tomatoes, marinated artichokes, or Kalamata olives to deepen the flavors.
Q&A
Q: Can I serve this dish warm or cold?
A: Yes, it’s delicious both ways. Serve it warm as a main meal or chilled as a refreshing salad-style bowl.
Q: Can I make it gluten-free?
A: Absolutely. Just swap the orzo for gluten-free pasta, quinoa, or rice.
Q: How long does it last in the fridge?
A: It keeps well for 2–3 days. For best freshness, store the dressing separately and toss just before serving.
Q: Can I prepare this as a make-ahead lunch?
A: Yes, it’s great for meal prep. Portion into containers and store in the fridge for quick grab-and-go meals.
Q: What if I don’t like walnuts?
A: You can easily substitute with almonds, pistachios, or pine nuts—or omit nuts entirely if you prefer.
Nutrition
(per serving, approx. 1 of 4 servings)
Calories: 370–400
Protein: 13 g
Carbohydrates: 46 g
Fat: 16 g
Fiber: 8 g
Sugars: 5 g
(Values will vary depending on the portion size, feta amount, and type of vegetables used.)
Conclusion
The Mediterranean Chickpea & Orzo Bowl with Feta, Roasted Veggies & Walnuts is a colorful, nutrient-packed dish that balances protein, fiber, and healthy fats. The combination of creamy feta, crunchy walnuts, roasted vegetables, and chickpeas makes it hearty enough for a main meal while still light and refreshing. It’s versatile, easy to prepare, and ideal for both weeknight dinners and make-ahead lunches.