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–+ servings
5-Minute Mediterranean Bowl

Delicious 5-Minute Mediterranean Bowl That Will Wow You

This 5-Minute Mediterranean Bowl combines fresh veggies and creamy hummus for a quick, vibrant meal that's vegan and gluten-free.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings: 2 bowls
Course: Lunch
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 small Cucumber Adds crunch and freshness; can substitute with bell peppers.
  • 1 cup Tomatoes Rich in lycopene; cherry tomatoes are an excellent alternative.
  • 2 tablespoons Spring Onions Provides mild onion flavor; can swap with chives or red onion.
  • 1/4 cup Parsley Adds fresh flavor; rich in vitamin C; optional.
For the Protein
  • 1 cup Chickpeas Packed with protein and fiber; can substitute with black beans.
  • 1/4 cup Quinoa High in protein; can substitute with brown rice or omit.
For the Creaminess
  • 2 tablespoons Hummus Homemade or store-bought varieties work well.
  • 1 teaspoon Tzatziki Adds tang; avocado can be used as an alternative.
For the Garnish
  • to taste Olives Optional for brininess; capers can be a flavorful alternative.
  • to taste Black Pepper Enhances flavor; optional.

Equipment

  • medium mixing bowl
  • small pot
  • knife
  • cutting board

Method
 

Preparation Steps
  1. Wash and chop the cucumber, tomatoes, and spring onions into bite-sized pieces. Finely chop parsley if using. In a bowl, combine these ingredients, drizzle with olive oil and sprinkle salt. Toss for about 30 seconds.
  2. If quinoa isn’t prepped, rinse 1/4 cup quinoa and cook it in a pot with 1/2 cup water. Bring to a boil, then reduce heat to low, cover and simmer for 15 minutes. Set aside to cool.
  3. In a large serving bowl, layer the salad mix as the base, followed by 1/3 cup chickpeas and 2-3 tablespoons cooked quinoa.
  4. Add 2 tablespoons of hummus and 1 teaspoon of tzatziki over the quinoa and chickpeas.
  5. Sprinkle freshly cracked black pepper and add olives or capers if desired. Serve immediately.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 4gVitamin A: 500IUVitamin C: 25mgCalcium: 80mgIron: 3mg

Notes

Prep vegetables in advance and store separately for quick assembly. Always taste the salad mix and adjust seasoning before serving.

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