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Summer Meal Prep Lunches
MD Ashraf Ahmed

Mediterranean Chickpea Summer Meal Prep Bowls

I make these bowls every Sunday when it's too hot to cook. They're crisp, lemony, and packed with chickpeas, so they stay fresh in the fridge for days. Dressing on the side keeps everything crunchy.
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Prep Time 20 minutes
Servings: 4
Course: Lunch
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 2 cans 15 oz each chickpeas, drained and rinsed
  • 1 large cucumber diced
  • 1 pint cherry tomatoes halved
  • 1/2 small red onion thinly sliced
  • 1/2 cup Kalamata olives halved
  • 1/4 cup fresh parsley chopped
  • 4 cups spinach or mixed greens
  • 1/2 cup crumbled feta cheese optional
  • 1 ripe avocado sliced (add on the day you eat)
  • 1/4 cup extra-virgin olive oil
  • 3 tbsp fresh lemon juice
  • 1 small garlic clove minced
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Method
 

  1. Drain and rinse the chickpeas well, then pat them dry with a clean towel so the bowls don't turn watery.
  2. Whisk the olive oil, lemon juice, garlic, oregano, salt, and pepper in a small bowl until smooth.
  3. Dice the cucumber, halve the tomatoes, slice the red onion, and chop the parsley.
  4. In a large bowl, combine the chickpeas, cucumber, tomatoes, onion, olives, and parsley.
  5. Divide the greens among 4 glass containers. Spoon the chickpea mixture on top.
  6. Add the feta, if using. Pour the dressing into 4 small leak-proof containers.
  7. Seal everything and refrigerate. Add the dressing and avocado right before eating.

Notes

  • Keep the dressing separate. This is the best way to avoid soggy greens.
  • Add the avocado and fresh herbs on the day you eat, so they stay bright and don't brown.
  • Store in airtight glass containers for up to 3 days. Keep them cold with an insulated bag and ice pack if you're not near a fridge.
  • Swap in grilled chicken, tuna, or hard-boiled eggs for extra protein.
  • Let any cooked add-ins cool completely before packing, to prevent condensation.