Mediterranean Bowls

Nutritious and colorful Mediterranean Bowls filled with fresh ingredients like quinoa, chickpeas, and a variety of vegetables.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: Dinner, Lunch, Meal Prep

Cuisine: Mediterranean

Calories: 350

Ingredients Method Notes

Ingredients

Base Ingredients

1 cup quinoa or brown rice Cooked according to package instructions.
1 can chickpeas Drained and rinsed.

Fresh Vegetables

1 cup cucumber, diced
1 cup cherry tomatoes, halved
1/2 cup red onion, diced Sauté for enhanced flavor if desired.
1 cup bell pepper, diced
1/2 cup Kalamata olives

Dressings and Toppings

1 tbsp olive oil
1 tbsp lemon juice
1/2 cup feta cheese, crumbled Can be substituted with goat cheese or omitted.
to taste salt and pepper
1/4 cup fresh herbs (parsley, basil, or dill) Add just before serving.

Method

Preparation

Prepare quinoa or brown rice according to package instructions.
In a large bowl, combine cooked quinoa or rice with chickpeas, cucumber, cherry tomatoes, red onion, bell pepper, and Kalamata olives.
Drizzle with olive oil and lemon juice, then season with salt and pepper.
Toss to combine all ingredients well.
Top with crumbled feta cheese and fresh herbs.

Serving

Divide into meal prep containers and serve throughout the week.

Notes

To keep the bowls fresh, store them in airtight containers in the fridge for up to five days. Add fresh herbs just before serving to maintain vibrancy. For longer-term storage, freeze the quinoa or rice base separately.