Healthy Lunch Spinach Chickpea Grain Bowl

Name: Healthy Lunch Spinach Chickpea Grain Bowl
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2 servings
Ingredients: 1 cup cooked quinoa or brown rice; 1 can (15 oz) chickpeas, drained and rinsed; 2 cups fresh spinach, roughly chopped; 1 tablespoon olive oil; Salt and pepper to taste; 1/2 avocado, sliced; 1/4 cup cherry tomatoes, halved; 1/4 cup feta cheese (optional); 2 tablespoons tahini; 1 tablespoon lemon juice; 1 teaspoon maple syrup; Water to thin as needed

Highlighted under: Clean Healthy Meals Ideas

I love creating wholesome bowls that pack a punch of flavor and nutrition, and this Healthy Lunch Spinach Chickpea Grain Bowl is one of my favorites. The combination of tender chickpeas, fresh spinach, and grains not only makes for a satisfying meal but also ensures I’m fueling my body with everything it needs. With vibrant colors and a delightful texture, this bowl is perfect for a quick lunch at home or on the go. It’s an easy way to incorporate more greens and plant-based protein into my diet, and I think you’ll love it too!

Created by

Olivia Martin

Last updated on 2026-01-14T00:41:35.952Z

Making this Healthy Lunch Spinach Chickpea Grain Bowl has quickly become one of my go-to lunches. The first time I prepared it, I experimented with different grains and toppings, and I was pleasantly surprised by how versatile it is. The balance of flavors from the chickpeas and fresh spinach, together with the grains, creates a delicious combo that keeps me feeling energized throughout the afternoon.

One key tip I learned is to sauté the spinach lightly before adding it to the bowl. This process enhances its flavor and makes it more tender, creating a wonderful contrast against the crunchy chickpeas. I also love to drizzle a light lemon tahini dressing on top, which elevates the entire dish!

        Why You'll Love This Recipe
        Packed with plant-based protein from chickpeas
Bright and fresh flavors that energize your day
Quick and easy to make, perfect for meal prep

      

Building the Perfect Grain Bowl

Crafting a delicious grain bowl starts with choosing the right base, and in this recipe, quinoa or brown rice serves that purpose beautifully. Quinoa lends a nutty flavor and a protein boost, while brown rice offers a heartier texture. Opt for one based on your preference; both are excellent choices. If you're short on time, consider using pre-cooked grains available at many grocery stores to cut down your prep time significantly.

Layering is key to achieving a balance of flavors and textures. Place the cooked grains at the bottom of your bowl, providing a warm foundation for the other ingredients. This helps to absorb the dressing you'll add later. I recommend allowing the grains to cool slightly before assembling to ensure that the fresh ingredients, particularly the spinach, don’t wilt too quickly.

Enhancing Flavor with Fresh Ingredients

The fresh spinach in this recipe plays a vital role beyond just adding color. Cooking it with olive oil brings out its natural sweetness and makes it more palatable for those who may find raw spinach too bitter. Be cautious not to over-sauté the spinach; you want it wilted yet vibrant, which usually takes about 2-3 minutes. This ensures it retains some of its bright green color and essential nutrients.

Avocado adds a creamy texture that contrasts beautifully with the crispness of the cherry tomatoes and the hearty chickpeas. When selecting your avocado, look for one that's slightly soft to the touch but not overly mushy. If possible, cut it just before serving to prevent browning. For a variation, consider adding radishes or sliced bell peppers for an extra crunch and burst of flavor.

Ingredients

For the Bowl

1 cup cooked quinoa or brown rice
1 can (15 oz) chickpeas, drained and rinsed
2 cups fresh spinach, roughly chopped
1 tablespoon olive oil
Salt and pepper to taste
1/2 avocado, sliced
1/4 cup cherry tomatoes, halved
1/4 cup feta cheese (optional)

For the Dressing

2 tablespoons tahini
1 tablespoon lemon juice
1 teaspoon maple syrup
Water to thin as needed

Instructions

Prepare the Grains

If not already cooked, prepare the quinoa or brown rice according to package instructions. Set aside.

Sauté Spinach

In a pan, heat olive oil over medium heat. Add the chopped spinach, sautéing until wilted, about 2-3 minutes. Season with salt and pepper.

Assemble the Bowl

In a large bowl, layer the grains, sautéed spinach, chickpeas, avocado, and cherry tomatoes.

Make the Dressing

In a small bowl, whisk together tahini, lemon juice, maple syrup, and enough water to reach your desired consistency.

Finish and Serve

Drizzle the dressing over the assembled bowl, and sprinkle with feta cheese if using. Serve immediately!

Pro Tips

Feel free to customize this bowl with your favorite vegetables or protein options. Grilled chicken or roasted sweet potatoes work wonderfully!

Storage and Meal Prep Tips

This grain bowl can be stored in the refrigerator for up to three days, making it an excellent option for meal prep. If you're preparing ahead of time, keep the dressing in a separate container to prevent the ingredients from becoming soggy. When ready to eat, simply drizzle the dressing over the bowl and toss to combine.

To reheat, microwave on medium power for about 1-2 minutes, stirring halfway through, or enjoy it cold for a refreshing twist. If you prefer to have your greens fresh, consider adding the sautéed spinach right before serving to maintain its texture.

Substitutions and Variations

Feel free to customize this bowl to fit your dietary preferences or what you have on hand. If you want to make it vegan, simply omit the feta cheese or substitute it with a vegan cheese alternative. For added protein, you could also throw in some grilled tofu or tempeh, enhancing the dish’s nutritional profile without compromising flavor.

If you're not a fan of tahini, try substituting it with almond butter or a homemade yogurt-based dressing for a different twist. Adjusting the dressing can elevate the dish and keep it interesting throughout the week.

Questions About Recipes

→ Can I make this bowl ahead of time?

Yes, you can prepare the quinoa and chickpeas in advance. Just assemble before serving.

→ Is this recipe vegan?

Yes, it can be made vegan by omitting the feta cheese or using a plant-based alternative.

→ What other grains can I use?

You can substitute quinoa with farro, barley, or even couscous for a different texture.

→ How can I make this dish spicy?

Add some red pepper flakes or a dash of sriracha to the dressing for a spicy kick!