Mediterranean Meal Bowl (Print)
A wholesome bowl with fresh vegetables, protein-rich chickpeas, grains, and a zesty lemon-tahini dressing.
# What You Need:
→ Grains
01 - 1 cup uncooked quinoa or brown rice
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 1 can (15 oz) chickpeas, drained and rinsed
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon ground cumin
08 - 1/4 teaspoon salt
→ Fresh Vegetables
09 - 1 cup cherry tomatoes, halved
10 - 1 cup diced cucumber
11 - 1/2 red onion, thinly sliced
12 - 1/4 cup Kalamata olives, pitted and halved
13 - 1/2 cup crumbled feta cheese (optional for vegan)
→ Greens & Herbs
14 - 2 cups baby spinach or mixed greens
15 - 1/4 cup fresh parsley, chopped
16 - 1/4 cup fresh mint, chopped
→ Lemon-Tahini Dressing
17 - 1/4 cup tahini
18 - 2 tablespoons lemon juice
19 - 2 tablespoons water
20 - 1 tablespoon extra virgin olive oil
21 - 1 garlic clove, minced
22 - 1/2 teaspoon salt
23 - 1/4 teaspoon black pepper
# How to Make:
01 - Rinse quinoa or brown rice under cold water. Combine with water and salt in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes (quinoa) or until grains are tender (rice may require longer). Fluff with a fork and let cool slightly.
02 - Heat olive oil in a skillet over medium heat. Add chickpeas, smoked paprika, ground cumin, and salt. Cook for 5 to 7 minutes, stirring occasionally, until chickpeas are lightly crispy. Remove from heat.
03 - In a small bowl, whisk tahini, lemon juice, water, olive oil, minced garlic, salt, and black pepper until smooth. Add additional water as needed to achieve a pourable consistency.
04 - Divide cooked grains evenly among four bowls. Layer each with baby spinach or mixed greens, sautéed chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, and crumbled feta cheese if using.
05 - Drizzle each bowl with lemon-tahini dressing. Garnish with chopped parsley and mint. Serve immediately or refrigerate for up to 2 days.
# Expert Advice:
01 -
- It comes together in under 45 minutes, no complicated techniques or special equipment required.
- The lemon-tahini dressing is so addictive you'll find yourself making it just to drizzle over leftover vegetables.
- Each bite feels fresh and alive—this bowl doesn't taste like health food; it tastes like something you actually want to eat.
02 -
- Cold tahini seizes and becomes hard to work with; if yours does, gently warm it in the microwave for 10 seconds before whisking, or add your liquid more gradually.
- The dressing will thicken as it sits; always make it last so it stays pourable, or keep extra lemon juice nearby to loosen it.
- Assemble bowls right before eating if you want maximum crispness, or prepare everything ahead and dress individual bowls just before serving.
03 -
- Taste each component separately as you build—this lets you adjust seasoning before everything comes together, and you'll learn what flavors matter most to you.
- If you sauté the chickpeas ahead, store them separately so they don't get soggy; reheat gently just before serving if needed.