Mediterranean Bowls – The Massive Man’s World ®

This Mediterranean bowl options crispy roasted chickpeas served over contemporary lettuce and veggies with fluffy quinoa, all topped with creamy hummus and feta cheese. Filling, wholesome, and ideal for meal prep.

Every time my household and I can’t agree on what to have for lunch or dinner, I at all times gravitate towards Buddha bowls. They’re low-effort to make and simple to customise, so we will construct our personal and restore the peace (hey, salmon bowl and shrimp bowl!).

Impressed by my love of Mediterranean delicacies, I mixed an assortment of flavors. Between the roasted chickpeas, tangy feta cheese, creamy hummus, and contemporary veggies, there’s a lot variation in flavors and textures it’s inconceivable to not love this protein-packed bowl.

Desk of Contents

1. Recipe highlights
2. Substances wanted
3. Easy methods to make a Mediterranean bowl
4. Recipe ideas and variations
5. Storage directions
6. Ceaselessly requested questions
7. Easier dinner bowls to attempt
8. Mediterranean Bowl (Recipe Card)

Recipe highlights

• Fast and simple. This Buddha bowl comes collectively in simply over 25 minutes, and it’s even much less for those who make the chickpeas upfront. It’s the proper fast weeknight dinner to make each time the inspiration strikes. 
• Wholesome. This bowl is loaded with contemporary veggies and plant-based protein. It’s additionally naturally vegetarian and gluten-free. 
• The proper taste mixture. Like my rooster over rice, each component of this buddha bowl marries completely collectively. 
• Nice for meal prep. Every component on this bowl will be made upfront, so pile every thing in a bowl proper earlier than you’re able to eat or pack them individually for lunch. 

Substances wanted

The ingredient listing for this Buddha bowl is a bit on the prolonged facet, however I promise every ingredient is important to creating the proper bowl. Right here’s what you’ll want for the roasted chickpeas:

• Chickpeas. Canned, drained, and rinsed chickpeas. 
• Olive oil. For getting the crispy coating on the chickpeas. 
• Herbs and spices. I used garlic powder, smoked paprika, onion powder, dried oregano, salt, and black pepper. 

For the quinoa:

• Quinoa. I used white quinoa, however any kind will work. 
• Water. To prepare dinner the quinoa. For extra taste, swap the water for rooster broth. 

Assembling the bowl:

• Lettuce. Chopped into bite-sized items. You may also use a mixture of spinach, arugula, and Swiss chard for those who desire. 
• Veggies. I used halved cherry tomatoes, diced cucumber, chopped yellow bell pepper, and sliced purple onion.  
• Olives. I desire kalamata olives for his or her savory, briny taste, however any kind of olives will work. Simply be certain that the pits have been eliminated. 
• Hummus. For further protein and a creamy texture. Use your favourite store-bought hummus or make my low-carb cauliflower hummus. 
• Feta cheese. For a salty, tangy taste. 
• Sesame seeds. For garnish.
• Recent parsley. For garnish and a pop of coloration. Recent cilantro or any contemporary herbs can be used. 

Discover the printable recipe with measurements beneath.

Easy methods to make a Mediterranean bowl

Step 1- Prep the chickpeas. Preheat the oven to 400F/205C and line a baking sheet with parchment paper. In a bowl, mix the chickpeas with olive oil, herbs, and spices. 

Step 2- Roast the chickpeas. Unfold the chickpeas evenly on the baking sheet and roast for 20 minutes, stirring midway via. Put aside. 

Step 3- Make the quinoa. Rinse ½ cup of raw quinoa beneath chilly water. In a saucepan, mix the quinoa with 1 cup of water. Deliver to a boil, then scale back the warmth to a simmer for quarter-hour or till the water is absorbed. Fluff with a fork and put aside. 

Step 4- Assemble. In a serving bowl, layer 2 cups of chopped lettuce. High with the cherry tomatoes, diced cucumbers, yellow bell pepper, purple onion, and kalamata olives. Add the roasted chickpeas and quinoa. Spoon hummus into the middle and crumble the feta cheese on high. Garnish with sesame seeds and contemporary parsley. 

Recipe ideas and variations

• Use totally different protein. I saved this bowl vegetarian, however for those who’re not strictly plant-based, swap the chickpeas for Greek rooster or salmon (air fryer or pan-seared) as an alternative.
• Swap the grains. I like utilizing quinoa as a result of it’s a whole protein, however I’ve additionally made these bowls with couscous, farro, basmati rice, and sushi rice, and it seems nice each time. 
• Pre-make the chickpeas. My selfmade roasted chickpeas include 7 flavors and work rather well on this bowl.
• Use pre-cooked quinoa. Once I’m quick on time, I’ll use microwaveable quinoa.
• Make a dressing. I just like the heartiness of hummus, however you’ll be able to swap it for tzatziki, tahini sauce, or my inexperienced goddess dressing. 
• Veganize it. To make a vegan Mediterranean bowl, omit the feta or use a plant-based model. 
• Elevate the crunch issue. Add some crushed pita chips on high. 

Storage directions

To retailer: I like to recommend storing the veggies, quinoa, chickpeas, hummus, and feta cheese individually in hermetic containers. The chickpeas must be saved at room temperature for as much as 5 days, whereas the remainder of the substances will be refrigerated for 3-4 days. 

To freeze: The leftover quinoa will be frozen for as much as 3 months in a freezer-safe container. Every part else I’d advocate having fun with contemporary. 

To reheat: This buddha bowl can simply be loved chilly, however you’ll be able to microwave the quinoa for 20-30 seconds if desired. 

Ceaselessly requested questions

Easier dinner bowls to attempt

• Steak bowl
• Salmon poke bowl
• Greek rooster bowl
• Tuna poke bowl