5-Minute Mediterranean Bowl – Healthy Lunch Meal Prep Recipe

Last updated on December 29th, 2019 at 10:16 am

The first time I saw a recipe for a Mediterranean Bowl my initial thought was “WTF is a Mediterranean Bowl?”.

Not much has changed since then.

But here it is, my version of a delicious Mediterranean Bowl.

So, so good.

Seriously, WTF is it?

Well, it’s a bowl with all my favorite things.

This healthy vegan bowl has got some salad in there, some hummus in there, some chickpeas, some paleo & vegan tzatziki and then some quinoa, which we all agree is very Mediterranean, alright?

One thing I know about this recipe: It’s freakin amazin and it’s the perfect vegan meal prep recipe.

It’s super healthy and can be made in 5 minutes.

Well, if you have the hummus, the tzatziki, + the quinoa ready of course.

Other than that – the salad takes a second, but not too long.

Now, this is the kind of recipe that I would meal prep all the different parts for (except the salad).

I make the hummus, the tzatziki, the quinoa – and keep them in separate containers in the fridge.

Usually not longer than 3 days, because after that

Hello, food poisoning. Okay, not food poisoning, but a little gross.

As you might know – I’m not great at arranging anything, so the hummus and tzatziki look like they’ve just been slapped on top of everything else. Probably because that’s what I did.

So, there – you have my permission to not arrange everything perfectly.

The Process.

Here’s the overly complicated process I went through:

First I chopped a cucumber, some tomatoes, some spring onions, some parsley, mixed those in a bowl with some salt and added olive oil, no vinegar (but if you like vinegar – feel free like a bird to add some). Here’s the recipe for a similar salad with feta cheese from a while ago.

Then I grabbed a bowl and started arranging as if I know what I’m doing. I put in the salad I just made, then added some olives, opened a can of chickpeas, rinsed and drained them – added like a 1/3 cup, then 2-3 tbsp of cooked quinoa, and then slapped around 2 very generous tbsp hummus and a little bit, about a tsp, tzatziki (I had made a paleo version with sunflower sauce like this one but you can also use regular tzatziki).

At last I ground some black pepper and that was it.

Mmmmm garlic’s in the air.

Sometimes I really wonder why I eat anything else. I felt awesome while & after eating this.

Health And Beauty Benefits

Obviously this vegan bowl is healthy, but let’s take a look at some of the ingredients:

tomatoes. the most famous source of lycopene – a powerful antioxidant that prevents cancer and cardiovascular disease. Tomatoes are also one of the 8 best foods for healthy skin.

cucumber. cucumber might seem like nothing, but it’s highly alkaline which is important to prevent muscle and bone loss.

parsley. rich in vitamin C and carotenoids, fights diabetes and boosts your immune system. Parsley is also one of the 15 vegan foods that are high-protein, but low-carb.

chickpeas. great source of fiber for a healthy gut + plant protein, help control blood sugar and are good for weight loss.

quinoa. great source of plant protein, magnesium and contains anti-cancer phytochemicals. Quinoa also can support weight loss.

This delicious Mediterranean bowl is vegan, gluten-free, full of fiber and antioxidants.

Yield: 1

5-Minute Mediterranean Bowl – Healthy Lunch Meal Prep Recipe

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5-Minute Mediterranean Bowl! This is a quick and easy clean eating lunch recipe that you can assemble in 5 minutes. This delicious Mediterranean recipe is easy to meal prep, vegan and gluten-free!

Prep Time 5 minutes

Inactive Time 5 minutes

Total Time 10 minutes

Ingredients

Salad

• 1 small cucumber, cubed
• 1/2 cup cherry tomatoes, halved
• small bunch of parsley, chopped
• 1-2 spring onions, thinly chopped
• olive oil

For the bowl

• 7-8 olives
• 1/3 cup chickpeas, canned, rinsed & drained
• 1 tbsp tzatziki
• 2 tbsp hummus
• 2-3 tbsp quinoa, cooked
• black pepper, freshly ground

Instructions

1. Salad: Wash the vegetables, chop them, place in a mixing bowl. Add olive oil, vinegar, and salt to taste.
2. Assemble your bowl: Salad, rinsed and drained chickpeas, the olives, quinoa. In the middle/on top: 2 tbsp hummus and 1 tbsp tzatziki + freshly ground black pepper. Ready.

Notes

Instead of tzatziki, here I used this recipe.

This similar salad would also go well in this bowl (not vegan).

Meal Prep option: Keep all parts of this Mediterranean Bowl in separate containers in the fridge and assemble just before serving. Instead of the fresh salad you can also pre-cut a cucumber and use whole cherry tomatoes.

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Nutrition Information:

Yield:

1

Serving Size:

1
Amount Per Serving: Calories: 380Total Fat: 20gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 0mgSodium: 247mgCarbohydrates: 44gFiber: 10gSugar: 9gProtein: 11g

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• Healthy throw together lunch bowl – meal prep or not, this vegan lunch recipe is ready in no time.
• Vegan quinoa sushi bowl – you need some quinoa, avocado and cucumbers for this one.
• Healthy summer salad with avocado and millet – easy and quick salad recipe you can make with millet or quinoa. Super fresh and delicious.
• Tomatoes, basil and chickpea salad – one of my most popular recipes here, it’s super refreshing and delicious!