Healthy Mediterranean Mixed Bowl
This Mediterranean bowl is a harmony of textures and flavors: fluffy grains, crunchy fresh veggies, creamy hummus or tzatziki, tangy pickles, juicy roasted or grilled vegetables, and a protein of choice (like chickpeas or grilled chicken). Drizzled with a lemon-herb vinaigrette, it’s as satisfying as it is healthy.
⏱ Time:
Prep time: 20 minutes
Cook time: 20 minutes (for grains and/or roasted veggies)
Total time: 40 minutes
Ingredients:
Base (Choose one or mix):
1 cup cooked quinoa, farro, or brown rice
Optional: chopped baby spinach or arugula for a greens base
Protein:
1½ cups chickpeas (roasted or plain)
(or grilled chicken, falafel, or lentil patties)
Roasted Veggies (Optional but recommended):
1 cup zucchini, chopped
1 red bell pepper, sliced
½ red onion, sliced
1 tbsp olive oil, salt, pepper, and a pinch of oregano
Fresh Veggies & Toppings:
1 cucumber, diced
1–2 tomatoes or ½ cup cherry tomatoes, halved
¼ cup Kalamata olives, sliced
¼ cup crumbled feta cheese
¼ cup pickled onions or pickled turnips
¼ cup hummus or tzatziki
Fresh parsley or mint, chopped
Optional: avocado slices, toasted nuts, or sun-dried tomatoes
Lemon-Herb Dressing:
3 tbsp extra virgin olive oil
2 tbsp lemon juice
1 tsp Dijon mustard (optional)
1 small garlic clove, minced
1 tbsp fresh parsley or dill
Salt & pepper to taste
Instructions:
1.Cook the Grain:
Cook quinoa, farro, or brown rice according to package directions. Let cool slightly.
2. Roast the Veggies (if using):
Preheat oven to 200°C (400°F).
Toss zucchini, bell pepper, and onion in olive oil, salt, pepper, and oregano.
Roast for 20 minutes, flipping once halfway through, until tender and lightly caramelized.
3. Prepare the Protein:
If using chickpeas, roast them in the oven with olive oil, paprika, and cumin for 15–20 minutes, or use plain.
Or grill chicken, pan-fry tofu, or use prepped falafel.
4. Make the Dressing:
Whisk all dressing ingredients together until emulsified. Adjust seasoning to taste.
5. Assemble the Bowl:
In a wide bowl, add your grain base.
Top with roasted veggies, chickpeas or other protein, fresh cucumbers, tomatoes, olives, feta, herbs, and pickles.
Add a spoonful of hummus or tzatziki.
Drizzle with lemon-herb dressing and enjoy!
Tips:
Customize easily: Use what you have on hand — roasted carrots, sweet potatoes, or eggplant also work beautifully.
Meal prep: Store ingredients separately and assemble just before eating to keep everything fresh.
Add crunch: Toasted pine nuts, almonds, or seeds add great texture.
❓ Frequently asked questions FAQ:
Q: Can I make it vegan?
A: Yes! Use hummus and skip feta or use a plant-based cheese.
Q: Can I eat it cold?
A: Absolutely! It’s delicious served warm, room temperature, or chilled.
Q: How long will it keep in the fridge?
A: 3–4 days if stored in airtight containers. Keep sauces separate until serving for best texture.
Nutrition information
Calories: ~450
Protein: 15g
Carbs: 40g
Fat: 25g
Fiber: 8g
Sugar: 5g