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
