Mediterranean cuisine is known for its vibrant flavors, fresh ingredients, and heart-healthy benefits. Mediterranean Bowls are the perfect way to enjoy a balanced and satisfying meal filled with lean proteins, wholesome grains, fresh veggies, and delicious sauces. Whether you’re meal prepping for the week or looking for a quick and easy dinner, these bowls are fully customizable and packed with flavor.
Why You’ll Love This Recipe
- Healthy & Nutritious – Packed with fiber, protein, and healthy fats.
- Easy to Customize – Swap out ingredients based on what you have on hand.
- Meal-Prep Friendly – Make components ahead of time for easy assembly.
- Bursting with Flavor – A combination of fresh herbs, tangy sauces, and bold spices.
Ingredients
Base (Choose One)
- 1 cup cooked quinoa
- 1 cup cooked brown rice
- 1 cup couscous
- 1 cup cauliflower rice (for a low-carb option)
Protein (Choose One or More)
- 1 cup grilled chicken, sliced
- 1 cup grilled shrimp
- 1 cup falafel (for a vegetarian option)
- 1 cup roasted chickpeas
Fresh Vegetables
- 1 cup chopped cucumbers
- 1 cup cherry tomatoes, halved
- ½ cup red onion, thinly sliced
- ½ cup kalamata olives, sliced
- ½ cup bell peppers, diced
Toppings & Garnishes
- ¼ cup crumbled feta cheese
- ¼ cup hummus
- ¼ cup tzatziki sauce
- 1 tbsp fresh parsley, chopped
- 1 tbsp fresh dill, chopped
- Lemon wedges for serving
Dressing Options
- Classic Olive Oil & Lemon Dressing (3 tbsp olive oil, juice of 1 lemon, salt, and pepper)
- Greek Yogurt Dressing (¼ cup Greek yogurt, 1 tbsp lemon juice, 1 garlic clove minced, salt, and pepper)
Instructions
- Cook the Base – Prepare quinoa, rice, or couscous according to package instructions. Let it cool slightly before assembling the bowls.
- Prepare the Protein – Grill chicken, shrimp, or bake falafel for added texture and protein. If using roasted chickpeas, toss them with olive oil and seasonings, then bake at 400°F (200°C) for 20 minutes.
- Chop Fresh Ingredients – Dice cucumbers, tomatoes, bell peppers, and onions.
- Assemble the Bowl – Start with the base, add your protein, then layer on fresh veggies.
- Add Toppings – Garnish with feta cheese, hummus, tzatziki, and fresh herbs.
- Drizzle with Dressing – Finish with your choice of dressing and a squeeze of fresh lemon juice.
- Serve & Enjoy – Mix everything together and enjoy a fresh, delicious meal!
Tips for the Best Mediterranean Bowls
- Make it vegan – Use falafel or roasted chickpeas and skip the cheese.
- Add crunch – Sprinkle toasted pine nuts or sunflower seeds on top.
- Spice it up – Add a pinch of red pepper flakes or a drizzle of harissa sauce.
- Meal prep hack – Store ingredients separately in containers and assemble fresh when ready to eat.
Serving Suggestions
Pair your Mediterranean bowl with:
- Warm pita bread – Perfect for scooping up hummus and tzatziki.
- Lentil soup – A cozy and protein-packed side dish.
- Stuffed grape leaves – Adds an authentic Mediterranean touch.
Final Thoughts
These Mediterranean Bowls are a perfect blend of fresh flavors, hearty ingredients, and healthy fats, making them an excellent option for a nutritious meal. Whether you’re craving a light lunch or a filling dinner, this dish is easy to prepare, endlessly customizable, and absolutely delicious.
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