Mediterranean🍚 Starches

Mediterranean Bowls

Name: Mediterranean Bowls
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 1 cup Tri-color quinoa; ~1 tsp Kosher salt; 1½ cups Hummus; ~2 cups Mediterranean Cucumber Tomato Salad; 4 Feta cheese; ½ cup Pitted Kalamata olives; ½ cup Pitted Castelvetrano olives; 1 cup Marinated artichoke hearts; ~2 tbsp Extra virgin olive oil; ~1 tsp Oregano; ~1 tbsp Harissa; ~½ tsp Aleppo pepper and/or sumac

⏱ 10 min

A simple and nutritious Mediterranean bowl recipe combining whole grains, fresh vegetables, legumes, and cheese. This dish embodies the principles of the Mediterranean diet, packed with fiber, protein, and healthy fats—perfect for a satisfying lunch or dinner.

High-protein

Adapted from a video by The Mediterranean Dish

Mediterranean Bowls | Healthy and Easy Mediterranean Diet Recipe

Watch on YouTube

Ingredients

Tri-color quinoarinsed and cooked1 cup
Kosher salt~1 tspest.
Hummus1½ cups
Mediterranean Cucumber Tomato Saladtomato, cucumber, onion, parsley, olive oil, and lemon juice~2 cupsest.
Feta cheesebroken into large pieces4
Pitted Kalamata olives½ cup
Pitted Castelvetrano olives½ cup
Marinated artichoke heartsquartered1 cup

Steps

1
Prepare the grains in advance. Cook 1 cup of quinoa or pearl barley with salted water in a pot—quinoa takes about 15 minutes and pearl barley about 20 minutes. Let cool and refrigerate for later use.
2
Make the Mediterranean salad by combining chopped tomato, cucumber, and onion with fresh parsley, extra virgin olive oil, lemon juice, salt, and pepper.
3
Start building the bowl by adding the cooked grains as the base.
4
Add 1.5 cups of hummus for plant-based protein.
5
Add the prepared cucumber tomato salad.
6
Top with quartered marinated artichoke hearts, Kalamata olives, and Castelvetrano olives for added flavor and tanginess.
7
Scatter pieces of feta cheese over the bowl. You can omit the cheese if you prefer to keep it vegan.
8
Drizzle with good-quality extra virgin olive oil and season with oregano. Optionally add harissa, Aleppo pepper, or sumac for additional flavor.
9
Mix gently to combine all ingredients and serve immediately. Alternatively, arrange the components separately and let everyone customize their own bowl.

Mediterranean Bowls

Ingredients

Steps

More like this