Description
A quick, easy, and wholesome Mediterranean bowl packed with protein and fiber, perfect for busy days and meal prep. This vibrant bowl combines quinoa, chickpeas, fresh veggies, and a zesty lemon-oregano dressing for a satisfying and nutritious meal.
Ingredients
Scale
- 1 cup cooked quinoa (185g)
- 1 cup cooked brown rice (195g) – optional, can substitute with cauliflower rice for low-carb
- 1 can (15 oz / 425g) chickpeas, drained and rinsed
- 1/2 cup cooked lentils (100g)
- 1/4 cup crumbled feta cheese (about 35g) – use vegan feta if dairy-free
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced – optional
- 1 cup baby spinach or mixed greens
- 1/4 cup Kalamata olives, pitted and sliced
- 2 tablespoons chopped fresh parsley
- 2 tablespoons toasted pine nuts or slivered almonds
- 3 tablespoons extra virgin olive oil
- Juice of 1 lemon (about 2 tablespoons)
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- Salt and freshly cracked black pepper to taste
Instructions
- Rinse 1 cup quinoa under cold water. Combine with 2 cups water in a medium saucepan, bring to a boil, then reduce to simmer and cover. Cook for about 15 minutes or until water is absorbed and quinoa is fluffy. Fluff with a fork and set aside to cool slightly. (If using brown rice, cook according to package instructions.)
- Drain and rinse canned chickpeas and cooked lentils thoroughly. For extra flavor and texture, toss chickpeas with a drizzle of olive oil, salt, and smoked paprika, then roast at 400°F (200°C) for 15 minutes until crispy. This step is optional.
- Halve cherry tomatoes, dice cucumber, thinly slice red onion, and chop parsley. Wash and dry spinach or mixed greens thoroughly.
- In a small bowl or mason jar, combine olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Whisk or shake vigorously until emulsified. Taste and adjust seasoning as needed.
- In a large bowl, layer the quinoa and brown rice base. Add spinach, then scatter the tomatoes, cucumber, onion, chickpeas, lentils, olives, and feta on top. Drizzle with dressing and toss gently to combine. Sprinkle with toasted pine nuts and chopped parsley for garnish.
- Taste and add more salt, pepper, or lemon juice if needed. Serve immediately or chill for 30 minutes to let flavors meld.
Notes
Roasting chickpeas adds a lovely crunch but is optional. Keep dressing separate if prepping ahead to avoid sogginess. Rinse quinoa thoroughly before cooking to remove bitterness. You can swap quinoa with bulgur, farro, or cauliflower rice. For vegan version, omit feta or use plant-based cheese. Add grilled chicken, shrimp, or falafel for extra protein.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: About 1 bowl per ser
- Calories: 450
- Sugar: 6
- Sodium: 400
- Fat: 15
- Saturated Fat: 3
- Carbohydrates: 50
- Fiber: 12
- Protein: 22
Keywords: Mediterranean bowl, high protein, high fiber, healthy meal prep, quinoa bowl, chickpeas, lentils, easy recipe, vegan option, gluten-free