Mediterranean Bowl
A customizable Mediterranean bowl with a grain-or-greens base, fresh veggies, your choice of protein, and a bright lemon-garlic dressing. Perfect for meal prep and adaptable for vegetarian, vegan, and gluten-free diets.
Ingredients
- 1 cup quinoa, brown rice, or farro dry; yields about 3 cups cooked; or use other whole grain of choice
- 6 cups mixed greens or baby spinach for a salad-style base; use instead of grains if desired
- 2 cups cooked chickpeas about 2 cans, drained and rinsed; can be roasted for extra crunch
- 2 cups cooked chicken breast or thighs, shredded or cubed; or use rotisserie chicken
- 8 oz halloumi cheese sliced and pan-seared; optional protein choice
- 1 1/2 cups firm tofu cubed, pressed, and roasted; optional vegan protein
- 1 1/2 cups cherry or grape tomatoes halved
- 1 large English cucumber diced; or 2 Persian cucumbers
- 1 small red onion thinly sliced; soak in cold water 10 minutes to mellow
- 1 red bell pepper diced
- 1 cup Kalamata olives pitted and halved
- 1/2 cup feta cheese crumbled; omit or use vegan feta for dairy-free
- 1/2 cup hummus store-bought or homemade
- 1/4 cup fresh parsley chopped
- 1/4 cup fresh mint chopped; optional but very refreshing
- 1/3 cup extra virgin olive oil for lemon-garlic dressing
- 3 tablespoons fresh lemon juice about 1–2 lemons; for dressing
- 1 tablespoon red wine vinegar for dressing
- 1 clove garlic minced or grated; use 2 cloves for a stronger flavor
- 1 teaspoon dried oregano for dressing
- 1/2 teaspoon Dijon mustard helps dressing emulsify
- 1/2 teaspoon sea salt plus more to taste
- 1/4 teaspoon black pepper for dressing; plus more to taste
- 1 avocado sliced or cubed; optional add-on
- 1/4 cup toasted pine nuts, slivered almonds, or pumpkin seeds optional crunchy topping
- 1/4 teaspoon crushed red pepper flakes optional, if you like heat
- 1/4 cup whole milk Greek yogurt optional; mix with dressing for a creamy drizzle
Instructions
- Rinse 1 cup of quinoa, brown rice, or farro under cold water. Cook according to package directions (about 15 minutes for quinoa, 25–35 minutes for brown rice or farro). Fluff with a fork and let cool slightly. For a faster meal, cook the grains ahead and refrigerate.1 cup quinoa, brown rice, or farro
- While the grain cooks, halve the cherry or grape tomatoes, dice the cucumber and red bell pepper, thinly slice the red onion, and pit and halve the olives. Chop the parsley and mint. For a milder onion flavor, soak the red onion slices in cold water for 10 minutes, then drain.1 1/2 cups cherry or grape tomatoes, 1 large English cucumber, 1 small red onion, 1 red bell pepper, 1 cup Kalamata olives, 1/4 cup fresh parsley, 1/4 cup fresh mint
- Choose your protein or mix and match. For chickpeas: pat dry with paper towels. Use as-is or toss with olive oil, salt, pepper, and smoked paprika, then roast at 400°F (200°C) for 20–25 minutes for crunchy chickpeas. For chicken: use leftover roasted, grilled, or rotisserie chicken, or quickly pan-sear bite-size pieces with olive oil, salt, pepper, garlic powder, and oregano. For tofu: press for 15 minutes, cube, toss with olive oil and spices, and roast at 400°F (200°C) for about 25 minutes. For halloumi: slice and pan-sear in a dry or lightly oiled skillet until golden on both sides.2 cups cooked chickpeas, 2 cups cooked chicken, 8 oz halloumi cheese, 1 1/2 cups firm tofu
- In a small bowl or jar, combine the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, Dijon mustard, sea salt, and black pepper. Whisk or shake until well combined and slightly thickened. Taste and adjust seasoning with more salt or lemon as desired. For a creamy drizzle, whisk 1–2 tablespoons of the dressing into the Greek yogurt.1/3 cup extra virgin olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon red wine vinegar, 1 clove garlic, 1 teaspoon dried oregano, 1/2 teaspoon Dijon mustard, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper, 1/4 cup whole milk Greek yogurt
- Decide whether you want a warm dinner-style bowl or a chilled lunch bowl. You can serve the grains warm with cool toppings, or chill everything and serve straight from the refrigerator. Reheat grains and protein briefly if you prefer them warm.
- For each of the 4 bowls, add about 3/4 cup cooked grain or 1 1/2 cups mixed greens or spinach as the base. Add about 1/2 cup of your chosen protein. Arrange tomatoes, cucumber, red bell pepper, olives, and red onion over the top. Add a spoonful of hummus to each bowl and sprinkle with crumbled feta, parsley, and mint.1 cup quinoa, brown rice, or farro, 6 cups mixed greens or baby spinach, 2 cups cooked chickpeas, 2 cups cooked chicken, 8 oz halloumi cheese, 1 1/2 cups firm tofu, 1 1/2 cups cherry or grape tomatoes, 1 large English cucumber, 1 small red onion, 1 red bell pepper, 1 cup Kalamata olives, 1/2 cup feta cheese, 1/2 cup hummus, 1/4 cup fresh parsley, 1/4 cup fresh mint
- Drizzle each bowl with 2–3 tablespoons of the lemon-garlic dressing (or the creamy yogurt version, if using). Top with avocado, toasted nuts or seeds, and red pepper flakes if desired. Gently toss a few times with your fork so the dressing coats the grains and veggies. Taste and adjust with a pinch more salt or an extra squeeze of lemon if needed, then serve.1/3 cup extra virgin olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon red wine vinegar, 1 clove garlic, 1 teaspoon dried oregano, 1/2 teaspoon Dijon mustard, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper, 1 avocado, 1/4 cup toasted pine nuts, slivered almonds, or pumpkin seeds, 1/4 teaspoon crushed red pepper flakes
Notes
Storage: Store grains, protein, chopped veggies, hummus, and dressing in separate airtight containers in the refrigerator for 3–4 days; dressing keeps up to a week. Reheat only the grains and protein before serving, keeping veggies and herbs cold for contrast. For make-ahead bowls, keep dressing separate and add just before eating to avoid soggy grains, or use a layer of greens as a shield if pre-dressing is necessary. For fully vegan bowls, skip the feta and halloumi, use chickpeas or tofu for protein, and choose a dairy-free hummus. Use quinoa or certified gluten-free brown rice to keep the bowls gluten-free. Balance textures and flavors—creamy hummus, crunchy veggies, chewy grains, and bright, tangy dressing are key. Fresh herbs (especially parsley and mint) significantly elevate the flavor.
Nutrition
Calories: 500kcal
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