The 5-Minute Mediterranean Bowl
The ultimate no-cook rescue! This 5-Minute Mediterranean Bowl is a fresh, healthy, and flavorful meal that's ready in minutes. Perfect for a quick lunch or a light, last-minute dinner.
Ingredients
1 cup cooked quinoa or couscous (leftover or from a ready-to-eat pouch)
1 can (15-ounce) chickpeas, rinsed and drained
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, chopped
2 tablespoons red onion, thinly sliced
2 tablespoons crumbled feta cheese
1 tablespoon Kalamata olives, halved
For the Simple Drizzle:
1 tablespoon extra virgin olive oil
1 tablespoon fresh lemon juice
1/4 teaspoon dried oregano
A pinch of salt and black pepper
Instructions
Make the Dressing: In the bottom of a medium-sized bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper. (Making the dressing in the bowl you'll eat from means one less dish to wash!)
Add the Base & Protein: Add the cooked quinoa and the rinsed chickpeas to the bowl.
Add the Veggies & Toppings: Top with the halved cherry tomatoes, chopped cucumber, sliced red onion, feta cheese, and olives.
Toss and Serve: Gently toss everything together until the dressing has coated all the ingredients. Enjoy your delicious and healthy meal immediately!
Notes
Notes
- Meal Prep Lifesaver: You can prep all the chopped veggies ahead of time and store them in the fridge. This makes assembling the bowl take less than 2 minutes!
- Protein Boost: Add some leftover shredded rotisserie chicken for even more protein.
- Make it a Salad: Don't have any quinoa? Use a big handful of fresh spinach or mixed greens as your base instead.
Kitchen Rescue Tips!
- The Problem: "My bowl tastes a little bland!"
- The Quick Fix: It almost always needs one of two things: more acid or more salt. Add another generous squeeze of fresh lemon juice and another small pinch of salt, then toss and taste again. A sprinkle of fresh parsley or dill, if you have it, will also add a huge burst of freshness.
- The Problem: "I don't have chickpeas!"
- The Rescue: No problem! You can use a can of rinsed white beans (cannellini beans) instead. They are just as delicious and creamy. The beauty of a bowl is that it's endlessly adaptable to what's in your pantry.
- For a full nutritional disclaimer, please see our Disclaimer page.
| Nutrition Facts | |
|---|---|
| Servings: 1 | |
| Amount per serving | |
| Calories | 2635 |
| % Daily Value* | |
| Total Fat 160.2g | 205% |
| Saturated Fat 47.9g | 239% |
| Cholesterol 178mg | 59% |
| Sodium 3217mg | 140% |
| Total Carbohydrate 258g | 94% |
| Dietary Fiber 68.3g | 244% |
| Total Sugars 33.3g | |
| Protein 78.8g | |
| Vitamin D 0mcg | 0% |
| Calcium 2100mg | 162% |
| Iron 53mg | 292% |
| Potassium 3457mg | 74% |