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5-Minute Mediterranean Bowl

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The 5-minute Mediterranean bowl is a quick, fresh, and nourishing meal made with grains, chickpeas, veggies, hummus, and olives. It’s a vibrant, no-cook dish that’s vegan, customizable, and perfect for busy days when you need something wholesome and satisfying fast.

Ingredients

  1. 1 cup cooked quinoa, couscous, or brown rice (pre-cooked or store-bought)
  2. ½ cup canned chickpeas, drained and rinsed
  3. ½ cup cherry tomatoes, halved
  4. ½ cucumber, diced
  5. ¼ red onion, thinly sliced
  6. ¼ cup Kalamata olives, pitted and halved
  7. 2–3 tbsp hummus
  8. 1 tsp olive oil
  9. Juice of ½ lemon
  10. Salt and black pepper, to taste
  11. Fresh parsley or mint, chopped (optional)

Instructions

  1. Place the cooked quinoa, couscous, or rice in a bowl as the base.
  2. Top with chickpeas, cherry tomatoes, cucumber, red onion, and olives.
  3. Add a generous scoop of hummus in the center.
  4. Drizzle with olive oil and squeeze fresh lemon juice over the top.
  5. Season with salt and pepper, sprinkle herbs if using, and serve immediately.

Notes

  1. Make it low-carb by swapping grains with cauliflower rice or extra greens.
  2. For added protein, include falafel, grilled tofu, or seitan.
  3. Spice it up with a drizzle of harissa or chili flakes.
  4. Store components separately for up to 4 days for easy meal prep.

Nutrition

Find it online: https://thefamilycooking.com/5-minute-mediterranean-bowl/