Packed with vibrant flavors and wholesome ingredients, the Ultimate Mediterranean Bowl is your go-to meal for a quick, healthy, and satisfying dish. This delicious combination of quinoa, roasted chickpeas, fresh greens, crisp veggies, kalamata olives, hummus, and feta cheese comes alive with a drizzle of zesty lemon vinaigrette and creamy tzatziki sauce.

Why We Love It:
Not only is this dish bursting with flavor, but it’s also perfect for meal prep. By preparing the components in advance, you can enjoy a filling, nutritious meal in minutes! To keep the greens and fresh herbs crisp, let the quinoa cool to room temperature before assembling. You can cook the quinoa ahead of time—up to two days in advance—to save time during busy weekdays.

Of course, flavorful toppings, sauces and dressings are always key components in our Tuesday Foods kitchen, so we have included our house-made recipes for classic hummus, vegan tzatziki sauce, and lemony vinaigrette. These can be made up to 2 days in advance, or you could use can store-bought if you are pinched for time.

Here’s how we do it…..

ULTIMATE MEDITERRANEAN BOWL

Ingredients

For the Quinoa:

• 3 cups cooked quinoa

For the Marinated Chickpeas:

• 1 (15 oz) can chickpeas, drained, rinsed, and patted dry
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• 1/2 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

For the Bowl:

• 4 cups baby spinach or arugula, loosely packed
• 2 cups red cabbage, shredded
• 1 cup cucumber, chopped
• 1 cup cherry tomatoes, chopped
• 1/2 cup red onion, chopped
• 1/2 cup feta cheese, crumbled (use Violife for a vegan option)
• 1/2 cup kalamata olives

Toppings:

• Lemon Vinaigrette, for dressing
• Hummus, for serving
• Tzatziki Sauce, for drizzling
• Fresh parsley, mint and basil, for serving

Instructions

Prepare the Chickpeas:

Preheat your oven to 400°F and line a baking sheet with parchment paper.

In a mixing bowl, toss the chickpeas with olive oil, lemon juice, oregano, garlic powder, salt, and pepper until evenly coated. Spread the chickpeas on the prepared baking sheet in a single layer. Roast for 20 minutes, flipping halfway through. Set aside to cool.

Make the Lemon Vinaigrette:

Combine lemon juice, olive oil, a pinch of salt, and pepper in a jar. Shake well and set aside.

Assemble the Bowls:

For four bowls add:

1/2 cup cooked quinoa

1/2 cup shredded red cabbage

1 cup baby spinach or arugula

1/4 cup cucumber

1/4 cup cherry tomatoes

2 tablespoons red onion

2 tablespoons feta cheese

1 tablespoon kalamata olives

Add the Chickpeas and Toppings:

Divide the roasted chickpeas evenly between the bowls. Add a dollop of hummus and drizzle generously with lemon vinaigrette and tzatziki sauce. Garnish with fresh parsley, mint, and basil for an extra burst of flavor.

 

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