If you’re looking for a healthy and delicious meal that’s both quick and versatile, look no further than a Mediterranean bowl. I absolutely love how easy it is to whip up these bowls, and they make for perfect meal prep options. One of the best things about Mediterranean bowls is how customizable they are—you can tailor them to your preferences and use whatever ingredients you have on hand.
For the base, I like to switch between quinoa and couscous. Quinoa is packed with protein and has a delightful texture, while couscous offers a light, fluffy consistency that pairs well with the other ingredients. If I’m short on time, I’ll opt for couscous since it cooks up quickly. On days when I have a bit more time, quinoa is my go-to choice.
Here are a couple of my recent variations:
Protein Choices:
Chickpeas are my staple choice for protein, especially the Greek Chickpeas from Trader Joe’s—they’re seasoned perfectly and add a wonderful flavor to the bowl. But when I’m in the mood for something different, or if I want a bit more protein, I’ll add some grilled chicken breast. Both options are satisfying and keep me full for hours.
Fresh Veggies and Toppings:
When it comes to vegetables and toppings, I like to mix things up based on what’s in my fridge. My go-to toppings include:
- Olives: They add a briny, salty flavor that complements the other ingredients.
- Cucumber: Crisp and refreshing, cucumber is a must for that Mediterranean crunch.
- Red Onion: I love the slight bite and color that red onion brings to the bowl.
- Hummus: Creamy hummus is essential for me. It ties all the ingredients together and adds a deliciously rich flavor.
- Feta Cheese: A little bit of feta goes a long way. It adds a creamy, tangy kick that enhances every bite.
- Tomatoes: Juicy and vibrant, tomatoes bring a burst of color and flavor.
- Parsley: Fresh parsley adds a pop of green and a hint of earthiness.
However, on days when I’m running low on these ingredients, I’ll happily substitute with whatever veggies I have available. Bell peppers, broccoli, arugula, or any other leftover veggies can easily be incorporated, making this dish incredibly adaptable.
Here’s my easy Mediterranean Bowl Recipe:
Ingredients:
- Base:
- 1 cup quinoa or couscous
- 2 cups water or vegetable broth
- Protein:
- 1 can of chickpeas (drained and rinsed) or 1-2 grilled chicken breasts
- Vegetables and Toppings:
- 1/2 cup olives
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 1/2 cup hummus
- 1/2 cup feta cheese, crumbled
- Fresh parsley, chopped
- Optional Add-Ins:
- 1 bell pepper, diced
- 1 cup broccoli florets
Instructions:
- Prepare the Base:
- For quinoa, rinse thoroughly under cold water. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15-20 minutes until the water is absorbed and quinoa is fluffy.
- For couscous, bring 1 cup of water or vegetable broth to a boil. Remove from heat, stir in couscous, cover, and let sit for 5 minutes. Fluff with a fork.
- Cook the Protein:
- If using chickpeas, you can serve them straight from the can or sauté them in a pan with a little olive oil for added flavor.
- For chicken breast, season with salt, pepper, and your favorite herbs. Grill or pan-sear until cooked through, then slice into strips.
- Assemble the Bowl:
- Start with a base of quinoa or couscous in each bowl.
- Add chickpeas or chicken on top.
- Arrange the olives, cucumber, red onion, cherry tomatoes, and any additional veggies around the protein.
- Add a generous dollop of hummus and sprinkle feta cheese over the top.
- Finish with a garnish of fresh parsley.
- Serve and Enjoy:
- Drizzle with a bit of olive oil or a squeeze of lemon juice if desired.
- Enjoy your Mediterranean bowl fresh or pack it up for an easy meal prep option.
Whether you’re looking for a quick lunch or a hearty dinner, this Mediterranean bowl is sure to satisfy. With endless combinations, it’s a meal you can enjoy again and again, each time with a new twist. Enjoy experimenting with different flavors and ingredients to find your perfect bowl!