This 5-minute Mediterranean Bowl is the perfect balance of fresh, healthy, and satisfying ingredients. With quinoa, chickpeas, fresh vegetables, hummus, and dairy-free tzatziki, this vegan meal packs a punch in both flavor and nutrition. It’s ideal for meal prep or when you need a quick, nourishing lunch that doesn’t sacrifice taste.
Why You’ll Love This Recipe
If you’re looking for a wholesome meal that is both quick and easy to prepare, this Mediterranean bowl checks all the boxes. Packed with plant-based protein from quinoa and chickpeas, it also offers refreshing veggies like cucumber and cherry tomatoes, making every bite light and nourishing. The creamy hummus and dairy-free tzatziki add the perfect touch of flavor while keeping the dish vegan and gluten-free. It’s an excellent option for meal prepping as the ingredients can be kept fresh for up to three days in the fridge. Whether you’re in a rush or planning your weekly meals, this bowl is the ideal go-to.
Ingredients
- 1 cup cooked quinoa
- ½ cup canned chickpeas, rinsed and drained
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 2 tablespoons red onion, finely chopped
- 2 tablespoons kalamata olives, pitted and sliced
- 2 tablespoons hummus
- 2 tablespoons dairy-free tzatziki
- Fresh parsley, chopped (for garnish)
- Salt and pepper, to taste
- Lemon wedges (optional)
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
Directions
-
Prepare the Salad:
- In a bowl, combine the diced cucumber, halved cherry tomatoes, and finely chopped red onion.
- Season with a pinch of salt and pepper; toss gently to combine.
-
Assemble the Bowl:
- In a serving bowl, layer the cooked quinoa as the base.
- Top with the rinsed chickpeas, prepared salad mixture, and sliced kalamata olives.
- Add a dollop of hummus and dairy-free tzatziki on top.
- Garnish with chopped fresh parsley.
-
Serve:
- Serve immediately, with lemon wedges on the side if desired.
Note: For meal prep, store each component separately in airtight containers in the refrigerator for up to three days. Assemble the bowl just before serving to maintain freshness.
Servings and Timing
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Servings: 1 serving
- Calories: Approximately 350 kcal per serving
Variations
- Add protein: You can add roasted tofu or grilled vegetables to boost the protein content even more.
- Use different veggies: Swap cucumbers and tomatoes for bell peppers, olives, or even roasted eggplant for a different Mediterranean twist.
- Dress it up: If you prefer more dressing, a drizzle of olive oil or a balsamic glaze can add an extra layer of flavor.
- Make it spicier: Add some chili flakes or a bit of hot sauce to spice things up.
Storage/Reheating
- Storage: Store each ingredient separately in airtight containers for up to three days in the refrigerator.
- Reheating: Quinoa and chickpeas can be gently reheated in the microwave or on the stove. Assemble the bowl with fresh toppings before serving.
FAQs
Can I make this recipe ahead of time?
Yes, this recipe is great for meal prep. You can store each component separately for up to three days in the fridge and assemble the bowl when you're ready to eat.
How can I make this Mediterranean bowl gluten-free?
This recipe is already gluten-free! Just be sure to use a certified gluten-free hummus and tzatziki, as some versions may contain gluten.
Can I use a different grain instead of quinoa?
Yes, you can substitute quinoa with other grains like couscous, bulgur, or brown rice if you prefer.
How long will the leftovers last?
The ingredients can be stored in the fridge for up to three days. The assembled bowl may become soggy, so it's best to store the components separately.
Can I use canned chickpeas?
Yes, canned chickpeas are a great time-saving option. Just rinse and drain them before using in the recipe.
How do I make the tzatziki dairy-free?
You can find dairy-free tzatziki at most grocery stores, or you can make your own using coconut yogurt or cashew cream.
What can I use instead of kalamata olives?
If you don’t have kalamata olives, you can use green olives, black olives, or even pickled vegetables for a similar briny flavor.
Can I add more vegetables?
Definitely! Add more veggies such as bell peppers, spinach, or roasted zucchini to enhance the flavor and nutrition of the bowl.
Is this recipe suitable for vegans?
Yes, this Mediterranean bowl is fully vegan, as it doesn’t contain any animal products.
How do I make this recipe spicier?
If you like spice, you can add chili flakes, hot sauce, or some chopped jalapeños to give the dish a little kick.
Conclusion
This 5-Minute Mediterranean Bowl is the perfect quick and nutritious meal, packed with flavor and wholesome ingredients. Whether you’re short on time or preparing meals for the week, it’s an ideal option that can be customized to suit your preferences. With fresh vegetables, plant-based protein, and creamy hummus and tzatziki, it’s a satisfying dish that will leave you feeling nourished and energized. Try it today for a delicious and healthy lunch or dinner!
5-Minute Mediterranean Bowl
- Total Time: 5 minutes
- Yield: 1 serving
- Diet: Vegan
Description
This 5-Minute Mediterranean Bowl is a fresh, healthy, and satisfying vegan meal made with quinoa, chickpeas, cucumbers, cherry tomatoes, hummus, and dairy-free tzatziki. It’s a quick, nutritious option that’s perfect for meal prep or a busy lunch, offering plant-based protein, healthy fats, and a burst of flavor.
Ingredients
Ingredients
- 1 cup cooked quinoa
- ½ cup canned chickpeas, rinsed and drained
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 2 tablespoons red onion, finely chopped
- 2 tablespoons kalamata olives, pitted and sliced
- 2 tablespoons hummus
- 2 tablespoons dairy-free tzatziki
- Fresh parsley, chopped (for garnish)
- Salt and pepper, to taste
- Lemon wedges (optional)
Instructions
Instructions
- Prepare the Salad: In a bowl, combine the diced cucumber, halved cherry tomatoes, and finely chopped red onion. Season with a pinch of salt and pepper and toss gently.
- Assemble the Bowl: Layer the cooked quinoa as the base in a serving bowl. Top with chickpeas, the prepared salad mixture, and sliced kalamata olives.
- Add a dollop of hummus and dairy-free tzatziki on top, and garnish with chopped fresh parsley.
- Serve: Serve immediately with lemon wedges if desired. For meal prep, store each component separately for up to three days and assemble when ready to serve.
Notes
- For added protein, try roasted tofu or grilled vegetables.
- Feel free to swap out veggies like cucumbers and tomatoes for bell peppers, olives, or roasted eggplant.
- A drizzle of olive oil or balsamic glaze can add more flavor.
- For spice, chili flakes or hot sauce can be added.
- Store components separately for freshness and reheat quinoa and chickpeas if necessary.
- Prep Time: 5 minutes
- Category: Main Course
- Method: No-Cook
- Cuisine: Mediterranean
