1. Can I make this Mediterranean Bowl ahead of time?

Yes! The Mediterranean Bowl is perfect for meal prep. You can prepare the roasted chickpeas, quinoa, and chop the veggies in advance. Store the ingredients separately in airtight containers, and assemble your bowl when you’re ready to eat. The chickpeas should be kept at room temperature for up to 5 days, while the veggies and quinoa can be refrigerated for 3-4 days.

2. Can I use other grains instead of quinoa?

Absolutely! While quinoa is a great choice for its complete protein, you can swap it for other grains like couscous, farro, basmati rice, or even couscous. Each of these will bring a slightly different texture to your Mediterranean bowl, so feel free to experiment!

3. How can I make this Mediterranean Bowl vegan?

To make the Mediterranean Bowl vegan, simply omit the feta cheese or use a plant-based alternative. Additionally, ensure that your hummus is also vegan, or use a homemade version if necessary.

4. Can I add other proteins to this bowl?

Yes, if you're not strictly vegetarian, you can add proteins like grilled chicken, pan-seared salmon, or even falafel for a boost of protein. These additions will complement the other flavors in the bowl while providing variety

Mediterranean Bowl – Easy, Healthy Recipe (5 Ingredients)

Name: Mediterranean Bowl
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 1 can (14 oz) chickpeas, drained and rinsed; 1 tablespoon olive oil; 1/2 teaspoon garlic powder; 1/2 teaspoon smoked paprika; 1/2 teaspoon onion powder; 1/2 teaspoon dried oregano; 1 teaspoon salt; 1/2 teaspoon black pepper; 1/2 cup quinoa, uncooked; 1 cup water (or chicken broth for flavor); 2 cups lettuce, chopped; 1 cup cherry tomatoes, halved; 2 small cucumbers, diced; 1 yellow bell pepper, diced; 1/2 red onion, thinly sliced; 12 kalamata olives, pitted; 1 cup hummus; 1 cup feta cheese, crumbled; Sesame seeds, for garnish; Fresh parsley, for garnish

Description

This Mediterranean Bowl is a fresh and vibrant dish featuring roasted chickpeas, quinoa, and fresh veggies. Topped with creamy hummus and feta cheese, it’s a healthy, satisfying meal that’s perfect for meal prep or a quick dinner.

Ingredients

Scale

1 can (14 oz) chickpeas, drained and rinsed
1 tablespoon olive oil
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/2 teaspoon onion powder
1/2 teaspoon dried oregano
1 teaspoon salt
1/2 teaspoon black pepper
1/2 cup quinoa, uncooked
1 cup water (or chicken broth for flavor)
2 cups lettuce, chopped
1 cup cherry tomatoes, halved
2 small cucumbers, diced
1 yellow bell pepper, diced
1/2 red onion, thinly sliced
12 kalamata olives, pitted
1 cup hummus
1 cup feta cheese, crumbled
Sesame seeds, for garnish
Fresh parsley, for garnish

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Instructions

Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
In a bowl, combine the chickpeas with olive oil, garlic powder, smoked paprika, onion powder, oregano, salt, and black pepper. Toss to coat.
Spread the chickpeas evenly on the baking sheet and roast for 20 minutes, stirring halfway through. Set aside.
Rinse quinoa under cold water. In a saucepan, combine the quinoa with 1 cup of water (or chicken broth) and bring to a boil. Reduce heat and simmer for 15 minutes or until the water is absorbed. Fluff with a fork and set aside.
In a large bowl, place 2 cups of chopped lettuce as the base.
Top with halved cherry tomatoes, diced cucumbers, yellow bell pepper, sliced red onion, and kalamata olives.
Add the roasted chickpeas and quinoa to the bowl.
Spoon hummus into the center and crumble feta cheese over the top.
Garnish with sesame seeds and fresh parsley, then serve.

Notes

You can make the chickpeas ahead of time for easier meal prep.
For a vegan version, omit the feta cheese or use a plant-based alternative.
For extra flavor, swap water for chicken broth when cooking the quinoa.
To store leftovers, keep the ingredients separately in airtight containers. The quinoa and veggies can be refrigerated for up to 4 days, while the chickpeas stay fresh at room temperature for 5 days.

Prep Time: 5 minutes
Cook Time: 20 minutes
Category: Main Course
Method: Roasting, Boiling, Assembling
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 427
Sugar: 9g
Sodium: 1219mg
Fat: 17g
Saturated Fat: 4g
Unsaturated Fat: 13g
Trans Fat: 0g
Carbohydrates: 48g
Fiber: 12g
Protein: 21g
Cholesterol: 25mg