Description
This 5-Minute Mediterranean Bowl is a colorful, nutrient-packed lunch that’s as quick to assemble as it is satisfying to eat. With vibrant veggies, protein-rich chickpeas, creamy hummus, and a touch of tangy tzatziki, it’s the kind of healthy meal prep that feels anything but boring. Ideal for busy days, clean eating, or anytime your body craves a Mediterranean pick-me-up.
Ingredients
For the Salad:
2 small cucumbers, cubed
1 cup cherry tomatoes, halved
1 small bunch parsley, finely chopped
3–4 spring onions, thinly sliced
Extra virgin olive oil (to drizzle)
A squeeze of lemon juice (brightens the salad)
Pinch of sea salt
For the Bowl:
14–16 Kalamata or mixed olives
⅔ cup canned chickpeas, rinsed and drained
2 tablespoons tzatziki
4 tablespoons hummus (try roasted red pepper or garlic-flavored for a twist)
½ cup cooked quinoa
Optional: a sprinkle of za’atar or sumac
Freshly ground black pepper to taste
Instructions
In a small bowl, mix cucumbers, tomatoes, parsley, and spring onions. Drizzle with olive oil, lemon juice, and a pinch of salt. Toss gently.
Grab your bowl and layer in quinoa, chickpeas, olives, and the fresh salad mix.
Add generous dollops of hummus and tzatziki on the side.
Sprinkle with black pepper and optional za’atar or sumac.
Enjoy immediately, or prep all components ahead and assemble fresh in just minutes.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
Nutrition
- Calories: 360 / bowl
- Fat: 22g / bowl
- Carbohydrates: 28g / bowl
- Fiber: 7g / bowl
- Protein: 11g / bowl