High protein mediterranean bowl
This Mediterranean bowl is vibrant and nutrient-rich. Protein-packed quinoa and chickpeas are tossed with roasted vegetables, fresh herbs, and a zesty lemon-tahini dressing. It’s perfect for weight-loss, gut health, or a light dinner and can be served warm or chilled.
Time
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Ingredients
Grains & Protein
1 cup cooked quinoa
1 cup canned chickpeas, drained and rinsed
Vegetables
1 zucchini, diced
1 red bell pepper, diced
1 small carrot, julienned
1 tbsp olive oil
Salt & pepper
Dressing
2 tbsp tahini
Juice of 1 lemon
1 tsp olive oil
1 garlic clove, minced
1–2 tbsp water to thin
Salt to taste
Toppings
Fresh parsley and mint, chopped
1 tbsp pumpkin seeds or toasted almonds
Optional: crumbled feta
Instructions
1. Roast Vegetables
Preheat oven to 200°C (400°F)
Toss zucchini, bell pepper, and carrot with olive oil, salt, and pepper
Roast 15–20 minutes until tender
2. Prepare Dressing
Whisk tahini, lemon juice, olive oil, garlic, and water until smooth
Adjust consistency to drizzle-able
3. Assemble Bowl
In a large bowl, combine quinoa, chickpeas, and roasted vegetables
Drizzle with lemon-tahini dressing
Top with fresh herbs, seeds, and optional feta
4. Serve
Serve warm or chilled for a refreshing Mediterranean meal
Tips
Use any seasonal vegetables like eggplant, cherry tomatoes, or zucchini
Add grilled chicken or shrimp for extra protein
For extra Mediterranean flavor, sprinkle za’atar on top
frequently Asked Questions FAQs
Can I make it vegan?
Yes — skip feta or use plant-based cheese
Is this weight-loss friendly?
Absolutely — high fiber, protein-rich, moderate healthy fats
Can I prep ahead?
Yes — store roasted vegetables, quinoa, and dressing separately, assemble before eating
Can I add grains other than quinoa?
Yes — couscous, bulgur, or farro work well
Nutritional Information
Calories: 370 kcal
Protein: 14 g
Carbs: 48 g
Fat: 14 g
Fiber: 10 g