Mediterranean Chickpea & Roasted Veggie Meal Prep Bowls

Ingredients

• 2 cans (400g each) chickpeas, drained and rinsed
• 1 large zucchini, diced into 2cm chunks
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, cut into wedges
• 250g cherry tomatoes, halved
• 2 cups dry quinoa
• 4 cups low-sodium vegetable broth
• 100g baby spinach
• 80g crumbled feta cheese
• 60g kalamata olives, pitted and halved
• 3 tablespoons extra virgin olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• Salt and black pepper to taste
• Juice of 1 lemon
• 4 tablespoons hummus (store-bought or homemade), for serving

Instructions

1. 1

   Get Your Oven Going

   Preheat your oven to 220°C (425°F) and line two large baking sheets with parchment paper. High heat is the key here—it's what gives the chickpeas that slightly crispy edge instead of going soft and sad.

2. 2

   Season the Chickpeas

   Pat the drained chickpeas completely dry with a paper towel. This step matters more than people think—moisture is the enemy of crispiness. Toss them with 1.5 tablespoons of olive oil, the smoked paprika, cumin, garlic powder, plus a generous pinch of salt and pepper. Spread onto one baking sheet in a single layer.

3. 3

   Prep and Season the Veggies

   Toss your zucchini, bell peppers, red onion, and cherry tomatoes with the remaining 1.5 tablespoons of olive oil, the dried oregano, salt, and pepper. Spread across the second baking sheet. Try not to overcrowd them—crowded veggies steam instead of roast, and nobody wants soggy meal prep dishes.

4. 4

   Roast Everything Together

   Put both trays in the oven at the same time. The chickpeas will need 25–30 minutes, shaking the tray once halfway through. The veggies should be done in 20–25 minutes, or until they're caramelized at the edges. Pull the veggie tray a few minutes early if your oven runs hot.

   

5. 5

   Cook the Quinoa

   While everything roasts, combine the dry quinoa and vegetable broth in a medium saucepan. Bring to a boil, reduce to a low simmer, cover, and cook for 15 minutes until the broth is fully absorbed. Take it off the heat and let it sit covered for 5 more minutes—then fluff with a fork. Using broth instead of water adds flavor without adding calories.

6. 6

   Build Your Meal Prep Bowls

   Divide the cooked quinoa evenly between four airtight containers (roughly 3/4 cup cooked per bowl). Add a big handful of baby spinach to each—it'll wilt slightly once the warm ingredients go on top, which is fine. Layer on the roasted veggies, then the crispy chickpeas. Top each bowl with a tablespoon of hummus, a scattering of feta, and a few kalamata olives.

7. 7

   Finish and Refrigerate

   Squeeze fresh lemon juice over each bowl before sealing. Store the hummus separately if you want to keep the textures cleaner throughout the week—though honestly, I usually just add it right in and it holds up fine. Seal, label with the date, and refrigerate.

Substitution Ideas

Storage Tips

Store assembled bowls in airtight glass or BPA-free plastic containers in the refrigerator for up to 4 days—so Sunday prep covers you through Wednesday or Thursday lunch easily. Keep the hummus in a separate small container if possible, as it can make the quinoa slightly gummy by day 3. These bowls eat well cold straight from the fridge, or you can microwave them for 90 seconds on medium heat (add a splash of water before microwaving to keep things from drying out). Don't freeze assembled bowls—the spinach and roasted veggies don't thaw well. You can, however, freeze cooked chickpeas and quinoa separately for up to 2 months if you're doing a bigger batch cook.