Mediterranean Rice Bowl
This colorful bowl combines fluffy rice with Mediterranean staples like chickpeas, cucumbers, tomatoes, olives, feta, and a drizzle of lemony tahini sauce. It’s fresh, filling, and great for meal prep.
Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes
Servings:4
Ingredients
For the Rice Base:
2 cups cooked basmati or jasmine rice
1 tbsp olive oil
Juice & zest of ½ lemon
Salt & pepper, to taste
For the Bowl Toppings:
1 cup chickpeas (rinsed & drained)
1 cup cherry tomatoes, halved
1 cucumber, diced
½ cup kalamata olives, halved
½ cup feta cheese, crumbled
¼ red onion, thinly sliced (optional: quick-pickled in lemon juice)
2 cups fresh greens (spinach, arugula, or romaine)
Fresh parsley or dill, for garnish
Optional Protein Add-ons:
Grilled chicken, salmon, shrimp, or falafel
For the Lemony Tahini Sauce:
¼ cup tahini
2 tbsp olive oil
Juice of 1 lemon
1 garlic clove, minced
2–3 tbsp water
Salt & pepper, to taste
Instructions
1. Prepare the Rice
Cook rice according to package instructions.
Toss with olive oil, lemon juice, zest, salt, and pepper for flavor.
2. Make the Sauce
Whisk tahini, olive oil, lemon juice, garlic, salt, and pepper.
Add water gradually until smooth and drizzle-able.
3. Assemble the Bowls
Start with a base of lemon rice.
Add chickpeas, tomatoes, cucumber, olives, feta, onion, and greens.
Top with protein of choice (grilled chicken, salmon, shrimp, or falafel).
Drizzle with tahini sauce and garnish with fresh herbs.
Serving Suggestions
Swap rice with quinoa or farro for more texture.
Add roasted veggies like zucchini, peppers, or eggplant.
Pair with warm pita bread or a side of hummus.
Tips & Notes
For meal prep, store sauce separately and drizzle before serving.
Double the tahini sauce — it’s delicious on salads, wraps, or grilled meats.
Make it dairy-free by skipping feta or using a vegan version.
Nutritional Information
Calories: 480
Protein: 14g
Carbs: 54g
Fat: 22g
Fiber: 10g
Sugars: 6g