Mediterranean Bowl – Healthy Lunch Meal in Just 5 Minutes

This Mediterranean Bowl is a quick, nutritious, and effortless lunch option, blending crisp vegetables, creamy hummus, and hearty chickpeas.

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Prep Time 5

Total Time 5

Servings: 2 bowl

Course: Lunch

Cuisine: Mediterranean

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Salad

1 cup Chopped Cucumber Can substitute with diced bell peppers
1 cup Tomatoes Cherry tomatoes are a good substitute
2 stalks Spring Onions Can replace with green onions
1 cup Parsley Cilantro can be used as a substitute

For the Protein

1 cup Chickpeas Black beans can be used instead
⅓ cup Cooked Quinoa Farro or brown rice can be used as alternatives

For the Creamy Base

2 tablespoons Hummus Or mash avocado for a different taste
1 teaspoon Tzatziki Consider dairy-free cashew yogurt

For the Finish

to taste Olives Omit for a less salty flavor
to taste Black Pepper Adjust seasoning as needed

Equipment

Mixing Bowl
serving bowl

Method

Step-by-Step Instructions

In a large mixing bowl, combine the chopped cucumber, diced tomatoes, sliced spring onions, and freshly chopped parsley. Drizzle in a tablespoon of olive oil and add a pinch of salt. Toss until well coated.
Grab a serving bowl and layer your salad mixture first. Add about ⅓ cup of chickpeas, then sprinkle 2 to 3 tablespoons of cooked quinoa over the chickpeas.
Add about 2 tablespoons of hummus on one side and a teaspoon of tzatziki on the other.
Finish by grinding fresh black pepper on top. Optionally, add olives for a briny touch.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 40gProtein: 15gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gSodium: 300mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 20mgCalcium: 70mgIron: 3mg

Notes

Prepare your hummus, tzatziki, and quinoa ahead of time for quicker assembly. Store ingredients separately to maintain freshness.

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