Mediterranean Bowl

Oh, let me tell you about one of my absolute go-to meals that never fails to satisfy both my taste buds and my hunger: the Mediterranean Bowl. This dish has become a regular in my weekly meal plan, and honestly, I look forward to it every single time. There’s just something about the fresh, vibrant flavors—crispy vegetables, creamy hummus, tangy yogurt sauce, and perfectly seasoned grains—that makes me feel like I’m nourishing my body and enjoying a feast.

I remember the first time I threw this bowl together. It was a lazy Sunday, and I had a little bit of everything in the fridge—leftover chickpeas, chopped cucumber, some feta, and a scoop of quinoa. I tossed it all into a bowl, added a drizzle of lemon-tahini dressing, and boom—it was love at first bite. Since then, I’ve experimented with different combinations and always find new ways to elevate it.

What I truly adore about the Mediterranean Bowl is its flexibility. You can swap out ingredients depending on what you have at home. Sometimes I go with couscous instead of quinoa, or I’ll add in grilled chicken if I want something extra hearty. The flavors are so fresh and balanced—every bite has a little crunch, a little creaminess, and a whole lot of goodness.

What’s in a Mediterranean Bowl?

Cooked Grains: I usually go for quinoa or brown rice. They add fiber, texture, and serve as the perfect base for all the toppings.

Chickpeas: These are a must! I roast them with spices for extra crunch and flavor. You can use canned or cook them from scratch.

Fresh Veggies: Think cucumber, cherry tomatoes, red onion, and even shredded carrots. All the crunch and color you could ask for!

Hummus: Creamy and rich, hummus ties everything together. Sometimes I go classic, other times I’ll use roasted red pepper hummus for a twist.

Feta Cheese: This salty, crumbly cheese is a Mediterranean staple. It gives the bowl that extra zing.

Olives: A handful of kalamata olives adds a burst of flavor that I simply can’t skip.

Yogurt Sauce: I mix plain yogurt with garlic, lemon juice, and herbs. It’s cool, tangy, and refreshing—like a creamy dream.

Lemon Wedges: A fresh squeeze of lemon right before eating brings all the flavors to life.

Is a Mediterranean Bowl Good for You?

Absolutely. This bowl is not only full of flavor but also loaded with nutrients.

Grains like quinoa and brown rice are rich in fiber and minerals.
Chickpeas are a great source of plant-based protein and help keep you full longer.
Vegetables provide essential vitamins and antioxidants, supporting everything from your skin to your immune system.
Feta and yogurt deliver calcium and probiotics, which are great for digestion.
Even the healthy fats from olives and olive oil play a role in heart health and brain function.

Just be mindful of the portion sizes for things like cheese and dressing, especially if you’re watching calories. But honestly, this bowl is all about balance—and it delivers just that.

Ingredients
– 1 cup cooked quinoa or brown rice
– 1 cup canned chickpeas, drained and rinsed
– 1/2 cucumber, diced
– 1/2 cup cherry tomatoes, halved
– 1/4 red onion, thinly sliced
– 1/2 cup hummus (any flavor)
– 1/4 cup crumbled feta cheese
– 1/4 cup kalamata olives, pitted and halved
– 1/2 cup plain yogurt
– 1 clove garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon dried oregano or fresh herbs
– Lemon wedges for serving

Serves: 2 people (but it’s so good, you might want it all to yourself!)

How to Make a Mediterranean Bowl

1. Prepare the Grains: Start by cooking your quinoa or brown rice. If you’re using quinoa, rinse it well before cooking to remove any bitterness. Once cooked, set it aside to cool slightly.

2. Roast the Chickpeas: Preheat your oven to 400°F (200°C). Toss the chickpeas with a bit of olive oil, salt, pepper, and your favorite spices (I love paprika and cumin). Spread them on a baking sheet and roast for 20-25 minutes, shaking the pan halfway through. They should come out golden and slightly crispy.

3. Chop the Veggies: While the chickpeas are roasting, dice the cucumber, halve the cherry tomatoes, and slice the red onion thinly. These fresh veggies will add all the crunch and freshness to your bowl.

4. Make the Yogurt Sauce: In a small bowl, combine the plain yogurt with the minced garlic, lemon juice, and dried oregano (or your choice of fresh herbs). Stir until smooth and creamy. Add a pinch of salt to taste.

5. Assemble the Bowl: Once everything is ready, start by adding the cooked quinoa or brown rice to the bottom of your bowl. Then, layer the roasted chickpeas, chopped veggies, hummus, crumbled feta, and olives on top.

6. Drizzle and Serve: Finish it off by drizzling the creamy yogurt sauce over everything, then squeeze fresh lemon juice on top for an extra burst of freshness.

Sweet Tips and Fun Variations

– If you want to add more protein, grilled chicken, lamb, or even grilled halloumi cheese would be a great addition. – For a touch of sweetness, add some pomegranate seeds or roasted sweet potatoes.
– Feeling like a little extra crunch? Top with roasted nuts like almonds or walnuts.

This Mediterranean Bowl is versatile, customizable, and so easy to put together. It’s the perfect balance of fresh ingredients, healthy fats, and plenty of flavor. I hope you’ll try it and enjoy it just as much as I do. Feel free to experiment and make it your own—who doesn’t love a dish that’s both delicious and nutritious? Happy cooking!

How to Make a Mediterranean Bowl (Continued)

1. Prepare the Grains: Begin by cooking your quinoa or brown rice. For quinoa, rinse it thoroughly to remove any bitterness. Cook according to the package instructions and set it aside to cool slightly. Both quinoa and brown rice provide a nutritious and hearty base for the Mediterranean Bowl.

2. Roast the Chickpeas: Preheat the oven to 400°F (200°C). Toss the chickpeas in olive oil, salt, pepper, and your preferred spices (paprika, cumin, or garlic powder work great). Spread them evenly on a baking sheet and roast for 20-25 minutes. Keep an eye on them and shake the pan halfway through to ensure they crisp up nicely. Once done, remove them from the oven and let them cool slightly.

3. Prepare the Fresh Veggies: While your chickpeas are roasting, chop up the fresh veggies. Dice the cucumber, halve the cherry tomatoes, and slice the red onion thinly. These vegetables bring a crunchy texture and bright flavor to the bowl.

4. Make the Yogurt Sauce: In a small bowl, combine the plain yogurt with the minced garlic, lemon juice, and oregano (or any herbs you prefer). Stir it all together until smooth and creamy. Adjust the seasoning with a pinch of salt and pepper to taste. This tangy yogurt sauce is the perfect creamy addition to the bowl.

5. Assemble the Bowl: Now that all the components are ready, it’s time to assemble your Mediterranean Bowl. Start by adding a base of cooked quinoa or brown rice to each bowl. Next, arrange the roasted chickpeas, diced cucumber, halved tomatoes, and sliced red onions on top. Add a generous scoop of hummus, sprinkle with crumbled feta, and scatter some kalamata olives over the top.

6. Drizzle with Yogurt Sauce and Serve: To finish, drizzle the tangy yogurt sauce generously over the bowl. Add a squeeze of fresh lemon juice to bring out the bright flavors. The result is a vibrant, well-balanced meal that’s full of texture and taste.

Sweet Tips and Fun Variations

– If you’re craving some extra protein, grilled chicken, lamb, or halloumi cheese are great options to add. – Try adding roasted sweet potatoes for a natural sweetness and extra fiber. – For a more Mediterranean feel, you could throw in some pickled vegetables or roasted eggplant. – Want a creamy texture boost? Add a dollop of tzatziki for an even richer flavor.

This Mediterranean Bowl is a feast for the senses: fresh, colorful, and oh-so-nutritious. The best part is that you can customize it to fit your personal taste or what you have in your kitchen. Enjoy creating your own version, and feel free to share your variations—there’s no wrong way to enjoy this delicious dish! Happy cooking!

Mediterranean Bowl

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• Author: Lena Meeli
• Total Time: 45 minutes
• Yield: 2-4 servings 1x

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Description

This Mediterranean Bowl is a vibrant, healthy, and easy-to-make dish that’s packed with flavor and texture. Featuring a base of quinoa or brown rice, roasted chickpeas, fresh veggies, hummus, feta, and a creamy yogurt sauce, this bowl is a well-rounded meal that’s perfect for lunch, dinner, or meal prep. Whether you’re looking for a light, nutritious option or something to satisfy your cravings, this Mediterranean Bowl has got you covered!

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Ingredients

Scale 1x2x3x

• 1 cup cooked quinoa or brown rice

• 1 cup chickpeas, drained and rinsed

• 1 cucumber, diced

• 1/2 cup cherry tomatoes, halved

• 1/4 red onion, thinly sliced

• 2 tbsp hummus

• 1/4 cup crumbled feta cheese

• 1/4 cup kalamata olives

• 1/2 cup plain yogurt

• 1 garlic clove, minced

• 1 tbsp lemon juice (more for serving)

• 1 tsp dried oregano (or fresh herbs of your choice)

• Salt and pepper, to taste

• 1 tbsp olive oil (for roasting chickpeas)

• 1 tsp paprika (for seasoning chickpeas)

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Instructions

• Preheat the oven to 400°F (200°C). Toss chickpeas with olive oil, salt, pepper, paprika, and any spices you like. Spread them on a baking sheet and roast for 20-25 minutes, shaking halfway through, until crispy.

• While the chickpeas are roasting, cook the quinoa or brown rice according to package instructions. Set aside to cool slightly.

• Dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion. Set aside for assembly.

• For the yogurt sauce, mix the yogurt, minced garlic, lemon juice, and oregano in a small bowl. Add salt and pepper to taste.

• Once the chickpeas are done roasting, it’s time to assemble the bowl. Start with the cooked quinoa or brown rice at the bottom.

• Add the roasted chickpeas, diced cucumber, cherry tomatoes, red onion, hummus, crumbled feta, and olives.

• Drizzle the creamy yogurt sauce over the top and finish with a squeeze of fresh lemon juice.

Notes

• For extra crunch, add some roasted nuts like almonds or walnuts.

• You can substitute quinoa with couscous, bulgur, or farro for a different texture.

• Add grilled chicken, lamb, or halloumi for an extra protein boost.

• Make it vegan by omitting the feta and using plant-based yogurt.

• Prep Time: 15 minutes
• Cook Time: 30 minutes (includes roasting chickpeas)

Frequently Asked Questions

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

Yes, you can absolutely prep this Mediterranean Bowl ahead of time! The grains (quinoa or brown rice), roasted chickpeas, and chopped veggies can all be stored separately in the refrigerator for up to 3 days. When you’re ready to eat, simply assemble the bowl and drizzle the yogurt sauce on top. If you want to keep things fresh, I recommend storing the yogurt sauce separately and adding it just before serving.

2. Can I substitute the quinoa with something else?

Definitely! While quinoa is a great option due to its protein content, you can swap it for other grains such as brown rice, couscous, bulgur, or even farro. All of these will work well as a base for the bowl, so feel free to use whatever you have on hand.

3. What other vegetables can I add to the Mediterranean Bowl?

There’s plenty of room for variety! Some great additions could be roasted bell peppers, shredded carrots, zucchini ribbons, or even some spinach or kale for extra greens. You could also add a handful of arugula or mixed greens for a refreshing twist.

4. Can I make the bowl vegan?

Absolutely! To make the Mediterranean Bowl vegan, simply skip the feta cheese and use a plant-based yogurt or hummus instead of the regular yogurt sauce. You can also add some more roasted veggies or a few extra olives for flavor. The chickpeas and grains will still provide plenty of protein and texture. Enjoy it with a drizzle of olive oil for added richness!

These adjustments ensure that your Mediterranean Bowl stays delicious while catering to various dietary preferences. Enjoy experimenting with different ingredients to find your perfect combination!