Mediterranean Chickpea Bowl

Kcal: 515 |

P: 20 |

F: 20 |

C: 67 |

Fiber: 14

Ingredients

Chickpeas: 90g (1/2 cup, cooked), Green cabbage: 80g (3/4 cup, finely shredded), Cucumber: 60g (1/3 medium, diced), Cherry tomatoes: 60g (1/3 cup, halved), Red onion: 20g (1/8 small, thinly sliced), Kalamata olives: 15g (3–4 olives, pitted and halved), Feta cheese: 20g (1 tbsp, crumbled), Quinoa: 40g (2.5 tbsp, dry weight), Lemon juice: 10ml (2 tsp), Extra virgin olive oil: 7.5ml (1.5 tsp), Garlic: 2g (2/3 clove, finely minced), Dried oregano: 1g (1/4 tsp), Smoked paprika: 1g (1/4 tsp), Ground cumin: 1g (1/4 tsp), Fresh parsley: 5g (1 tbsp, finely chopped), Mint: 3g (1 tsp, finely chopped), Salt and black pepper: to taste

Nutritional info:

Meal Type: lunch

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Rinse 40g quinoa and cook in 120ml water over low heat until fluffy (about 12 minutes), then let cool. 2. In a large bowl, combine 90g cooked chickpeas, 80g shredded cabbage, 60g diced cucumber, 60g halved cherry tomatoes, 20g thinly sliced red onion, 15g chopped Kalamata olives, and 20g crumbled feta cheese. 3. In a small bowl, whisk 10ml lemon juice, 7.5ml olive oil, 2g minced garlic, 1g dried oregano, 1g smoked paprika, 1g ground cumin, and salt and black pepper to taste. 4. Toss the cooked quinoa and salad mixture with the dressing until well coated. 5. Sprinkle with 5g chopped parsley and 3g fresh mint, then let sit for 5-10 minutes before serving to allow the herbs and spices to infuse beautifully.

Menopause Benefits

This Mediterranean chickpea salad delivers plant-based protein that supports muscle maintenance during menopause. Chickpeas contain phytoestrogens that help balance hormones naturally while providing fibre for digestive wellness. Quinoa offers complete protein and magnesium that helps regulate mood and sleep quality. Crisp vegetables provide hydrating antioxidants that support cellular health and skin elasticity. Kalamata olives deliver heart-nourishing monounsaturated fats that help maintain arterial flexibility. Feta cheese contributes calcium in a bioavailable form that strengthens bone architecture. Fresh herbs provide cooling properties that may help moderate body temperature fluctuations. Olive oil contains polyphenols that support cardiovascular health and anti-inflammatory compounds that enhance joint comfort. The aromatic spice blend adds depth of flavour while supporting circulation and digestion. This nutrient-dense salad combines Mediterranean flavours with targeted nutrition to energize your day.

Recipe Gallery

Where Science Supports Women’s Health

HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.