Easy Mediterranean Bowls in Just 15 Minutes!
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Recipes in this Video
5 recipes
vegetariangluten-free
Ingredients
- ●1 cup cooked quinoa
- ●1/2 cup cherry tomatoes, halved
- ●1/2 cucumber, diced
- ●1/4 cup red onion, finely chopped
- ●1/2 cup chickpeas, drained and rinsed
- ●1/4 cup feta cheese, crumbled
- ●1/4 cup kalamata olives, pitted and sliced
- ●2 tbsp olive oil
- ●1 tbsp lemon juice
- ●1 tsp dried oregano
- ●Salt and pepper to taste
Instructions
- 1In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, chickpeas, feta cheese, and kalamata olives.
- 2In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.
- 3Pour the dressing over the quinoa mixture and toss gently to combine.
- 4Taste and adjust seasoning if necessary.
- 5Serve immediately or refrigerate for 30 minutes to allow flavors to meld.
Equipment
large bowlsmall bowlwhisk
vegetariangluten-freedairy-freesoy-free
Originating from the Levant region, hummus has become a staple in Mediterranean cuisine, celebrated for its creamy texture and rich flavor. The Mediterranean Hummus Bowl reflects the vibrant flavors of the region, combining fresh vegetables, tangy feta, and hearty hummus. This dish is often enjoyed as a healthy lunch or light dinner, showcasing the importance of fresh ingredients in Mediterranean diets. Today, variations abound globally, with many people customizing their bowls to include their favorite toppings and flavors.
Ingredients
- ●hummus
- ●cucumber
- ●cherry tomatoes
- ●red onion
- ●kalamata olives
- ●feta cheese
- ●parsley
- ●olive oil
- ●lemon juice
- ●pita bread
- ●salt
- ●black pepper
- ●garlic
- ●red pepper flakes
- ●za'atar
Instructions
- 1Prepare the hummus by spreading it evenly in a shallow bowl.
- 2Slice the cucumber into thin rounds and arrange them around the hummus.
- 3Halve the cherry tomatoes and scatter them over the hummus.
- 4Finely chop the red onion and sprinkle it on top of the bowl.
- 5Pit and slice the kalamata olives, then add them to the bowl.
- 6Crumble the feta cheese and distribute it evenly over the top.
- 7Roughly chop the parsley and sprinkle it for garnish.
- 8Drizzle olive oil over the entire bowl for added richness.
- 9Squeeze fresh lemon juice over the ingredients for brightness.
- 10Season with salt, black pepper, and red pepper flakes to taste.
- 11Sprinkle za'atar over the top for an aromatic finish.
- 12Serve with warm pita bread on the side for dipping.
Ingredient Alternatives
feta cheese
Healthier: tofu feta
Cheaper: cottage cheese
Tofu feta is lower in calories and dairy-free.
kalamata olives
Healthier: green olives
Cheaper: black olives
Green olives are lower in sodium.
pita bread
Healthier: whole wheat pita
Cheaper: tortilla
Whole wheat pita adds fiber.
hummus
Healthier: avocado spread
Cheaper: bean dip
Avocado spread provides healthy fats.
🌶️🌶️🌶️Lowmilksoy
Also Known As
Hummus BowlMediterranean Bowl
vegetariangluten-free
Ingredients
- ●1 cup quinoa
- ●2 cups water
- ●1/2 tsp salt
- ●1 cup cherry tomatoes, halved
- ●1 cucumber, diced
- ●1/2 red onion, finely chopped
- ●1/2 cup Kalamata olives, pitted and sliced
- ●1/4 cup feta cheese, crumbled
- ●1/4 cup fresh parsley, chopped
- ●2 tbsp olive oil
- ●2 tbsp lemon juice
- ●1/2 tsp dried oregano
- ●1/4 tsp black pepper
Instructions
- 1Rinse the quinoa under cold water to remove any bitterness.
- 2In a medium saucepan, combine the quinoa, water, and salt. Bring to a boil over medium-high heat.
- 3Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed.
- 4Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
- 5In a large bowl, combine the cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
- 6In a small bowl, whisk together the olive oil, lemon juice, oregano, and black pepper.
- 7Add the cooked quinoa to the vegetable mixture and pour the dressing over it. Toss gently to combine.
- 8Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.
Equipment
medium saucepanlarge bowlsmall bowlforkwhisk
pescatarian
Ingredients
- ●1 cup cooked rice
- ●1 can (5 oz) tuna, drained
- ●1/2 cup cherry tomatoes, halved
- ●1/4 cup cucumber, diced
- ●1/4 cup red onion, finely chopped
- ●1/4 cup corn (canned or frozen)
- ●2 tbsp olive oil
- ●1 tbsp lemon juice
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp garlic powder
- ●1/4 cup fresh parsley, chopped
Instructions
- 1In a large bowl, combine the cooked rice and drained tuna.
- 2Add the cherry tomatoes, cucumber, red onion, and corn to the bowl.
- 3In a small bowl, whisk together the olive oil, lemon juice, salt, black pepper, and garlic powder.
- 4Pour the dressing over the rice and tuna mixture and toss gently to combine.
- 5Add the chopped parsley and mix again until evenly distributed.
- 6Taste and adjust seasoning if necessary.
- 7Serve immediately or chill in the refrigerator for 30 minutes before serving for a colder dish.
Equipment
large mixing bowlsmall bowlwhiskspoon
Ingredients
- ●4 chicken thighs, boneless and skinless
- ●2 tbsp za'atar spice blend
- ●1 tbsp olive oil
- ●1 cup couscous
- ●1 1/4 cups chicken broth
- ●1/2 cup cherry tomatoes, halved
- ●1/2 cucumber, diced
- ●1/4 cup red onion, finely chopped
- ●1/4 cup parsley, chopped
- ●Salt to taste
- ●Pepper to taste
- ●Lemon wedges for serving
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a bowl, mix the chicken thighs with za'atar, olive oil, salt, and pepper until well coated.
- 3Place the chicken thighs on a baking sheet and roast in the oven for 25-30 minutes, or until cooked through and golden brown.
- 4While the chicken is roasting, bring the chicken broth to a boil in a saucepan.
- 5Add the couscous to the boiling broth, stir, cover, and remove from heat. Let it sit for 5 minutes.
- 6Fluff the couscous with a fork and set aside.
- 7In a large bowl, combine the cherry tomatoes, cucumber, red onion, and parsley. Season with salt and pepper.
- 8Once the chicken is done, let it rest for a few minutes before slicing it into strips.
- 9To assemble the bowls, place a serving of couscous at the bottom, top with sliced chicken, and add the vegetable mixture on the side.
- 10Serve with lemon wedges for squeezing over the top.
Equipment
OvenBaking sheetSaucepanMixing bowlFork
🌶️🌶️🌶️Low
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