Chickpea With feta Power Bowl

Chickpea and feta Power Bowl.

Why this is peri-perfect… This chickpea, feta, and veggie bowl is a nutrient powerhouse designed to steady hormones, energy, and appetite. Chickpeas bring plant-based protein and fibre to keep blood sugar balanced and digestion regular, while feta and Greek yoghurt add extra protein plus calcium to strengthen bones during perimenopause. Colourful vegetables like capsicum, zucchini, and spinach deliver antioxidants and phytonutrients that help calm inflammation and support a healthy metabolism. Olive oil and the lemon-herb dressing provide heart-healthy fats and a zesty flavour boost without excess calories. It’s vibrant, filling, and a simple way to nourish your body with the balance it craves through midlife changes.

Ingredients:

2 x 400g tins chickpeas, drained & rinsed

200g low-fat feta cheese, crumbled

200g plain low-fat Greek yoghurt

1 tbsp olive oil

1 medium red onion, finely chopped

1 large zucchini, chopped

1 large red capsicum, chopped

2 cups baby spinach

1 garlic clove, minced

Lemon-Herb Dressing:

Juice of 1 lemon

1 tsp Dijon mustard

1 tbsp red wine vinegar or apple cider vinegar

1 tsp dried oregano

Salt & pepper, to taste

Optional: chili flakes or fresh parsley

Instructions:

1. Sauté the veggies:
   In a large non-stick pan, heat olive oil. Add garlic, onion, zucchini, and capsicum. Cook 5–7 mins until soft and slightly golden.

2. Warm the chickpeas:
   Stir in chickpeas and spinach. Cook 2–3 mins until spinach wilts and chickpeas are warmed through.

3. Make the dressing:
   In a small bowl, whisk lemon juice, mustard, vinegar, oregano, salt & pepper.

4. Assemble:
   Divide chickpea-veg mixture into bowls. Top with crumbled feta and a dollop of yoghurt.

5. Drizzle & serve:
   Spoon dressing over each bowl. Finish with chili flakes or herbs if using.

Nutrition: Calories: 400, Protein: 30g, Carbs: 28g, Fat: 17g