Description
This Vibrant Mediterranean Bowl is a colorful and wholesome meal featuring nutrient-rich quinoa or brown rice, fresh vegetables, creamy avocado, tangy feta cheese, and savory olives. Enhanced with dollops of hummus and tzatziki, and drizzled with olive oil and lemon juice, this meal celebrates the fresh, bright flavors of the Mediterranean diet. Perfect for a quick, no-cook, vegetarian and gluten-free lunch or dinner that’s packed with plant-based protein and healthy fats.
Ingredients
Scale
Grains and Legumes
- 1 cup cooked quinoa or brown rice
- 1/2 cup canned chickpeas (drained and rinsed)
Vegetables and Fruits
- 1/2 cup cherry tomatoes (halved)
- 1/2 cup cucumber (diced)
- 1/4 cup red onion (thinly sliced)
- 1/4 cup kalamata olives (sliced)
- 1/2 avocado (sliced)
Dairy and Sauces
- 1/4 cup crumbled feta cheese
- 2 tablespoons hummus
- 2 tablespoons tzatziki sauce
Dressings and Garnishes
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and black pepper to taste
- Fresh parsley or mint for garnish (optional)
Instructions
- Prepare the Base: In a serving bowl, add 1 cup of cooked quinoa or brown rice evenly as the foundational layer of your Mediterranean bowl.
- Arrange Vegetables and Legumes: Neatly layer 1/2 cup drained chickpeas, 1/2 cup halved cherry tomatoes, 1/2 cup diced cucumber, 1/4 cup sliced kalamata olives, 1/4 cup thinly sliced red onion, and 1/2 sliced avocado over the grain base in the bowl to create vibrant layers.
- Add Cheese and Sauces: Sprinkle 1/4 cup crumbled feta cheese over the top for a tangy and creamy touch. Add a dollop each of 2 tablespoons hummus and 2 tablespoons tzatziki sauce to one side of the bowl.
- Dress the Bowl: Drizzle 1 tablespoon of olive oil and 1 tablespoon of fresh lemon juice evenly over all the ingredients to enhance flavor and moisture.
- Season and Garnish: Season with salt and freshly ground black pepper to your taste. Optionally, garnish with fresh parsley or mint leaves for an added fresh aroma and color.
- Serve: Serve immediately to enjoy the fresh textures and vibrant flavors of this delightful Mediterranean-inspired bowl.
Notes
- This recipe is easily customizable—swap quinoa for couscous or bulgur to suit your taste or pantry.
- Add grilled chicken, falafel, or tofu for extra protein to make it more filling.
- Prepare individual ingredients like quinoa, chickpeas, and chopped veggies ahead of time for quick assembly during busy weekdays.
- Adjust lemon juice and seasoning to preference to balance the taste perfectly.