Mediterranean Chickpea and Quinoa Power Bowl
A vibrant, make-ahead meal prep bowl featuring protein-rich quinoa, heart-healthy chickpeas, fresh spinach, and tangy feta cheese tossed in lemon and olive oil. Free from red onions and meat, it delivers ample soluble fiber for cholesterol support.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander · Whisk · Mixing bowl · Knife and cutting board
Time saver
Store dressing separately in a small airtight container to keep vegetables crisp for up to 4 days in the refrigerator.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Cook 0
- 01
Cook 0
Cook 0.5 cup of quinoa according to package directions, then spread it out on a plate to cool completely for 15 minutes.
Allow: 15 minutes
Tap card to mark done - 02
Rinse and drain 0
Rinse and drain 0.5 cup of canned chickpeas in a colander until water runs clear, then pat dry with a paper towel.
Look for: water runs clear, then pat dry with a paper towel
Tap card to mark done - 03
Wash and chop 1 cup of fresh…
Wash and chop 1 cup of fresh spinach, 0.5 cup of cherry tomatoes, and 0.5 cup of cucumber into bite-sized pieces.
Tap card to mark done - 04
Whisk together 1 tbsp of extra virgin…
In a small bowl or jar, whisk together 1 tbsp of extra virgin olive oil and 1 tbsp of fresh lemon juice with a pinch of black pepper until emulsion forms.
Look for: emulsion forms
Tap card to mark done - 05
Assemble the meal prep container by layering…
Assemble the meal prep container by layering the cooked quinoa at the base, followed by the chickpeas, chopped spinach, cherry tomatoes, and cucumbers.
Tap card to mark done - 06
Top with 4 kalamata olives and crumble…
Top with 4 kalamata olives and crumble 30g of feta cheese over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Keep the lemon-olive oil dressing in a…
Keep the lemon-olive oil dressing in a separate small container until ready to serve, then drizzle over the bowl and toss thoroughly before eating.
Look for: ready to serve, then drizzle over the bowl and toss thoroughly before eating
Tap card to mark done
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