High-Protein Mediterranean-Friendly Plant-Based Power Bowl
A vibrant Mediterranean bowl built around plant-based protein—herby lentils, roasted chickpeas, fresh vegetables, and a creamy lemon-tahini drizzle. It’s 100% vegan, high in protein, naturally non-spicy, and perfect for everyday healthy eating or meal prep.
⏱️ Time
Prep: 15 minutes
Cook: 20 minutes
Total: ~35 minutes
🛒 Ingredients
Protein Base
¾ cup cooked green or brown lentils
¾ cup cooked chickpeas, rinsed & drained
Roasted Veggies
1 cup broccoli florets
1 cup zucchini rounds
1 red bell pepper, sliced
1½ tbsp extra-virgin olive oil
½ tsp dried oregano
Salt & black pepper, to taste
Fresh Add-Ins
2 cups mixed greens (arugula/romaine/spinach)
½ cup cherry tomatoes, halved
¼ small red onion, thinly sliced
2 tbsp olives (optional)
Fresh parsley or dill, chopped
Creamy Lemon-Tahini Dressing
2 tbsp tahini
1½ tbsp fresh lemon juice
1 small garlic clove, finely grated
2–3 tbsp warm water (to thin)
Salt & black pepper, to taste
👩🍳 Instructions
1️⃣ Roast the Veggies
Preheat oven to 200°C / 400°F.
Toss broccoli, zucchini, and bell pepper with olive oil, oregano, salt, and pepper.
Roast 18–22 minutes until tender and lightly caramelized.
2️⃣ Warm the Proteins
In a pan over low heat, gently warm lentils and chickpeas with a splash of water and a pinch of salt.
Toss with a little parsley or dill.
3️⃣ Make the Dressing
Whisk tahini, lemon juice, garlic, salt, and pepper.
Add warm water gradually until creamy and pourable.
4️⃣ Assemble the Bowl
Base: mixed greens
Add: roasted veggies + lentil-chickpea mix
Finish: tomatoes, onion, olives, herbs
Drizzle generously with lemon-tahini dressing
💡 Tips for Best Results
Protein boost: Add a spoon of hemp seeds or toasted pumpkin seeds.
Meal prep: Keep dressing separate; bowl stays fresh 2–3 days refrigerated.
Texture balance: Warm proteins + cool greens = best bite.
🔄 Variations (Mediterranean-Style)
Extra creamy: Add sliced avocado
Gluten-free grain add-in: Quinoa or millet
No-garlic: Skip garlic; add extra lemon zest
❓ Frequently asked questions FAQs
Is this truly high-protein for plant-based?
Yes. Lentils + chickpeas + tahini provide a strong protein profile for a vegan bowl.
Is it spicy?
No Completely non-spicy.
Can I serve it cold?
Absolutely—great as a chilled lunch bowl.
🧮 Nutritional Information
Calories: ~480 kcal
Protein: ~26–28 g
Carbs: ~45 g
Fats: ~20 g
Fiber: ~14 g