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!
Ingredients
-
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)
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)