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.
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.
- 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
- Salad: Wash the vegetables, chop them, place in a mixing bowl. Add olive oil, vinegar, and salt to taste.
- 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.
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.
Amount Per Serving: Calories: 430 Total Fat: 23g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 19g Cholesterol: 0mg Sodium: 360mg Carbohydrates: 48g Net Carbohydrates: 0g Fiber: 12g Sugar: 9g Sugar Alcohols: 0g Protein: 13g
More recipes like this:
- 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!