Grape & Tomato Chickpea Picnic Bowl

Mediterranean picnics often balance sweet fruit with savory legumes and grains. This bowl mingles halved grapes and tomatoes with chickpeas and quinoa or farro, finished with basil, dill, and a bright olive-oil vinaigrette.

Serves 4 · 18 min prep

Estimate for one serving

• 410 cal
• 15g protein
• 52g carbs
• 17g fat
• 3g fiber

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Ingredients

• 2 cans (15 oz each) cooked chickpeas (drained and rinsed)
• 2 cups red grapes
• 2 cups cherry or grape tomatoes
• 1 English cucumber
• 1/4 small red onion
• 2 cups cooked quinoa or farro
• 1/2 cup fresh basil leaves
• 2 tbsp chopped fresh dill
• 1/4 cup extra-virgin olive oil
• 2 tbsp red wine vinegar
• 1 tsp lemon zest
• 1 minced garlic clove
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/4 cup toasted sunflower seeds

Instructions

1. 1Halve the grapes and tomatoes so their juices can mingle. Place them in a large mixing bowl.
2. 2Dice the cucumber into small bite-size cubes and very thinly slice the red onion. Add both to the bowl with the fruit.
3. 3Pat the chickpeas dry with a clean towel, then tip them into the bowl along with the cooked quinoa or farro.
4. 4In a small bowl whisk together the olive oil, red wine vinegar, lemon zest, minced garlic, salt, and pepper until bright and combined.
5. 5Pour the dressing over the chickpea mixture and toss thoroughly so every grain and bean is coated. Let it sit 5 minutes so flavors marry.
6. 6Tear the basil leaves and fold them in with the chopped dill just before serving so the herbs stay vivid green.
7. 7Taste and adjust salt or vinegar—the bowl should taste juicy, herby, and lightly tangy.
8. 8Spoon into four portable containers or a big shareable platter. Sprinkle toasted sunflower seeds over each portion for crunch.
9. 9Pack with a fork and keep cool for park or backyard lunches; it holds well for several hours and tastes even better after a short rest.