Description
This Healthy Vegetarian Mediterranean Bowl is a vibrant and nutrient-packed dish featuring cooked quinoa, chickpeas, fresh vegetables, creamy hummus, tangy feta cheese, and a zesty lemon dressing. It’s a refreshing, wholesome meal perfect for lunch, dinner, or make-ahead meal prep, blending Mediterranean flavors and wholesome ingredients for a filling, balanced vegetarian option.
Ingredients
Bowl Ingredients
- 1 cup cooked quinoa
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cup Kalamata olives
- ½ cup crumbled feta cheese
- 2 cups baby spinach
- ¼ cup hummus
Lemon Dressing
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon dried oregano
- Salt and black pepper, to taste
Instructions
- Prepare The Dressing: In a small bowl, whisk together olive oil, fresh lemon juice, Dijon mustard, dried oregano, salt, and black pepper until well combined and emulsified.
- Assemble The Bowls: Divide the cooked quinoa evenly among four bowls as the base layer.
- Add Vegetables And Protein: Arrange the drained chickpeas, baby spinach, diced cucumber, halved cherry tomatoes, thinly sliced red onion, Kalamata olives, and crumbled feta cheese over the quinoa in each bowl.
- Add Hummus: Spoon about 1 tablespoon of hummus into each bowl to add creaminess and flavor.
- Dress The Bowls: Drizzle the lemon dressing evenly over each bowl, ensuring even coverage for a bright citrus flavor.
- Serve: Optionally toss the contents gently to combine flavors before serving, or leave layered for a visually appealing presentation.
Notes
- Add avocado for extra creaminess and healthy fats.
- Omit the feta cheese to make the recipe vegan-friendly.
- For meal prep, store components separately to maintain freshness and assemble just before eating.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: No-Cook
- Cuisine: Mediterranean
