Mediterranean steamed veggie & chickpea bowl with Lemon yogurt sauce
This is a clean Mediterranean bowl made with steamed vegetables and chickpeas, tossed in herbs and topped with a creamy lemon-yogurt sauce—no oil, no frying, no heaviness. It’s soothing, nourishing, and perfect if your body or skin feels sensitive.
⏱️ Time Required
Prep time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
🛒 Ingredients
For the bowl:
1 cup cooked chickpeas (boiled, no oil)
1 medium zucchini, sliced
1 carrot, sliced
1 cup broccoli or cauliflower florets
½ red onion, thinly sliced
1 tbsp lemon juice
½ tsp dried oregano
½ tsp dried thyme
Salt to taste
Black pepper (optional)
Fresh parsley or coriander
For the lemon yogurt sauce:
½ cup plain thick yogurt (low-fat or Greek)
1 tbsp lemon juice
1 small garlic clove, grated
2–3 tbsp water (to thin)
Salt to taste
👩🍳 Instructions
Step 1: Steam the vegetables
1. Add vegetables to a steamer or pan with little water.
2. Cover and steam 8–10 minutes until tender but not mushy.
3. Drain excess water.
Step 2: Warm chickpeas (oil-free)
1. Add chickpeas to a non-stick pan.
2. Sprinkle salt, oregano, thyme, and a few tablespoons of water.
3. Heat gently 3–4 minutes, stirring.
Step 3: Make the sauce
1. Mix yogurt, lemon juice, Garlic, salt.
2. Add water slowly until smooth and pourable.
Step 4: Assemble
Combine steamed veggies + chickpeas
Sprinkle lemon juice and herbs
Top with yogurt sauce
Garnish with fresh herbs
⭐ Tips for Best Taste
Don’t over-steam vegetables—texture matters.
Let the bowl rest 5 minutes before eating.
Add cucumber or tomato raw for freshness.
Can be eaten warm or cold.
❓ Frequently Asked Questions
Q: Is this really Mediterranean without oil?
Yes. Traditional Mediterranean food often uses oil, but plant-based versions without oil are common and very healthy.
Q: Will this keep me full?
Yes—chickpeas + yogurt = protein + fiber combo.
Q: Can I replace yogurt?
Yes, use hung curd or unsweetened soy yogurt.
Q: Is it good for skin problems?
Yes—anti-inflammatory, hydrating, and gut-friendly.
🥗 Nutritional Information
Calories: 310 kcal
Protein: 18 g
Carbohydrates: 38 g
Fat: 4 g
Fiber: 10 g
Calcium: High
Iron: Moderate