Description
A vibrant and healthy Mediterranean bowl that combines fresh vegetables, grains, and protein for a satisfying meal prep option.
Ingredients
Scale
- 1 cup cooked quinoa or brown rice
- 1 cup chopped cucumber
- 1 cup cherry tomatoes, halved
- 1 cup bell peppers, diced
- 1 cup chickpeas, drained and rinsed
- 1/4 cup feta cheese (optional)
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper, to taste
- Fresh herbs (like parsley or dill), for garnish
Instructions
- Start by cooking your quinoa or brown rice according to package instructions. Allow it to cool slightly before using it in your bowl.
- While the grains cook, rinse and chop your vegetables. Prepare the cucumber, bell peppers, and cherry tomatoes, placing them in a large mixing bowl.
- Add the drained chickpeas to the bowl, along with the cooled grains, and toss everything together gently.
- In a smaller bowl, whisk the olive oil and lemon juice together. Season with salt and pepper according to your taste preferences.
- Drizzle the dressing over the bowl’s contents and toss to combine.
- If desired, sprinkle feta cheese and fresh herbs on top before serving.
Notes
Consider batch-cooking your grains in advance for easy meal prep. Store ingredients separately in the refrigerator for best freshness.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 30mg
Keywords: Mediterranean bowl, meal prep, healthy lunch, quick meals, vegetarian