🥗 Mediterranean Chickpea & Egg Power Bowl

⏱ Time

Prep: 15 minutes
Cook: 8–10 minutes
Serves: 2

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I. INGREDIENTS

🥚 Protein

• 4 large eggs

• 1 can (15 oz / 400 g) chickpeas, drained and rinsed

🥒 Vegetables

• 1 avocado, sliced

• 1 cup cherry tomatoes

• 1 cucumber, sliced

• 1–2 tablespoons fresh parsley, chopped

🌿 Seasoning

• 2 tablespoons extra virgin olive oil

• 1 tablespoon lemon juice

• ¼ teaspoon chili flakes

• Salt and black pepper to taste

Optional: feta cheese, tahini drizzle, or yogurt sauce

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II. COOKING METHOD

1️⃣ Cook the Eggs (Jammy Center)

1. Bring water to a gentle boil.

2. Carefully lower eggs into water.

3. Cook for 7–8 minutes for slightly soft yolk.

4. Transfer immediately to ice water for 5 minutes.

5. Peel and slice in half.

👉 For fully hard-boiled, cook 9–10 minutes.

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2️⃣ Prepare Chickpeas

Pat dry with paper towel.

Optional (for more flavor):
• Toss chickpeas with olive oil, salt, pepper
• Roast at 200°C (400°F) for 15–20 minutes

Or keep them fresh as shown in the image.

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3️⃣ Prepare Vegetables

• Slice avocado
• Slice cucumber
• Rinse cherry tomatoes
• Chop parsley

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4️⃣ Make Simple Dressing

Whisk:

• Olive oil

• Lemon juice

• Salt

• Black pepper

• Chili flakes

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5️⃣ Assemble the Bowl

1. Add chickpeas as base.

2. Arrange vegetables neatly around.

3. Add halved eggs.

4. Drizzle dressing over everything.

5. Sprinkle parsley and chili flakes.

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III. WHY THIS BOWL IS HEALTHY

✔ High protein (eggs + chickpeas)
✔ Healthy fats (avocado + olive oil)
✔ High fiber
✔ Gluten-free
✔ Great for weight management

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IV. CHEF TIPS

✔ Add quinoa or brown rice for a fuller meal.
✔ Add feta for Mediterranean flavor.
✔ Add tahini + garlic for creamy dressing.
✔ Sprinkle sumac or paprika for extra depth.

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V. NUTRITION ESTIMATE (per serving)

Approximate:

• 450–550 calories

• 20–25g protein

• High fiber

• Rich in healthy fats