Print

Protein-Packed Mediterranean Bowl

Protein-Packed Mediterranean Bowl - featured image
Print Recipe

A quick, wholesome Mediterranean bowl packed with protein and fresh flavors, perfect for lasting fullness and easy meal prep.

Ingredients

Scale
  • 1 cup cooked quinoa (about 185g)
  • 1 cup cooked chickpeas (about 165g), drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 cup kalamata olives, pitted and halved
  • 1/2 cup crumbled feta cheese (about 75g)
  • 1/4 cup toasted pine nuts (optional)
  • 3 tablespoons tahini
  • 2 tablespoons fresh lemon juice (about 1 lemon)
  • 1 garlic clove, minced
  • 2 tablespoons water
  • Salt and pepper, to taste
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped (optional)
  • 1 teaspoon ground cumin
  • Pinch of red pepper flakes (optional)

Instructions

  1. Rinse 1 cup quinoa under cold water. Add to a medium saucepan with 2 cups water. Bring to a boil, reduce to simmer, cover, and cook about 15 minutes until water is absorbed. Fluff with a fork and set aside to cool slightly.
  2. While quinoa cooks, halve cherry tomatoes, dice cucumber, halve kalamata olives, and chop parsley and mint. Rinse and drain chickpeas if canned.
  3. In a small bowl, whisk together tahini, lemon juice, minced garlic, and water until smooth. Add salt and pepper to taste. Adjust consistency with more water if needed.
  4. In a large bowl, combine cooked quinoa, chickpeas, cherry tomatoes, cucumber, olives, and chopped herbs. Sprinkle in ground cumin and red pepper flakes if using. Toss gently to mix.
  5. Crumble feta cheese over the top and sprinkle toasted pine nuts if using. Drizzle tahini dressing evenly and toss or serve on the side. Adjust seasoning as desired.

Notes

Let the bowl sit for 5-10 minutes before serving to meld flavors. Toast pine nuts carefully to avoid burning. Rinse quinoa before cooking to remove bitterness. Adjust dressing thickness by adding water gradually. Store components separately to avoid sogginess.

Nutrition

Keywords: Mediterranean bowl, protein-packed, quinoa bowl, healthy meal, chickpeas, tahini dressing, easy dinner, meal prep

Find it online: https://yumbelle.com/protein-packed-mediterranean-bowl-recipe-5-easy-steps-for-lasting-fullness/