Why You’ll Love This Recipe
This bowl is a no-cook, no-fuss meal packed with flavor and nutrition. It’s vegan, easily customizable, and requires only basic chopping and assembling. Ideal for lunch, dinner, or even meal prep, it delivers protein, fiber, and healthy fats—all in a colorful, satisfying bowl you can throw together in just five minutes.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Cooked quinoa, couscous, or brown rice (pre-cooked or store-bought)
- Canned chickpeas (drained and rinsed)
- Cherry tomatoes (halved)
- Cucumber (diced)
- Red onion (thinly sliced)
- Kalamata olives (pitted and halved)
- Hummus
- Lemon juice
- Olive oil
- Salt and pepper
- Fresh parsley or mint (optional)
Directions
- In a bowl, add a base of cooked quinoa or your grain of choice.
- Top with chickpeas, cherry tomatoes, cucumber, red onion, and olives.
- Add a generous scoop of hummus in the center.
- Drizzle with olive oil and a squeeze of lemon juice.
- Season with salt and pepper, and sprinkle fresh herbs if using.
- Mix lightly or serve layered, and enjoy immediately.
Servings and timing
This recipe yields 1 bowl (easily scalable).
Prep time: 5 minutes
Cook time: 0 minutes
Total time: 5 minutes
Variations
- Add greens: Toss in arugula, spinach, or romaine for extra volume and nutrition.
- Protein boost: Add falafel, grilled tofu, or seitan strips.
- Zesty flavor: Include artichoke hearts, sun-dried tomatoes, or pepperoncini.
- Different base: Use cauliflower rice or lentils for a grain-free option.
- Spicy kick: Add a dash of harissa or sprinkle of chili flakes.
Storage/Reheating
Store components separately in airtight containers for up to 4 days.
Hummus and vegetables are best kept chilled.
Grains can be reheated or served cold, depending on preference.
Assembled bowls should be eaten fresh for best texture.
FAQs
Can I make this bowl ahead of time?
Yes. Store the ingredients separately and assemble when ready to eat, or build the bowl and keep refrigerated for up to 1 day.
Is this bowl gluten-free?
Yes, if using quinoa or gluten-free grains. Avoid couscous if gluten-free is required.
Can I use store-bought hummus?
Absolutely. Store-bought hummus is a convenient and tasty option. Choose your favorite flavor.
What’s a good substitute for olives?
Try capers, marinated artichokes, or diced pickles for a briny element.
Do I have to use grains?
No. Skip the grains and use extra greens or cauliflower rice for a low-carb version.
Can I add dressing?
Yes. A simple vinaigrette or tahini-lemon dressing pairs well. Or just use olive oil and lemon juice as in the recipe.
Is this suitable for meal prep?
Definitely. Prep all ingredients ahead and store separately, then assemble as needed.
Can I warm this bowl?
Yes. Heat the grains and chickpeas if desired, then top with cold veggies and hummus.
What herbs work best?
Fresh parsley, mint, dill, or basil all complement Mediterranean flavors beautifully.
Can I make it nut-free?
Yes. This recipe is naturally nut-free. Just check the hummus ingredients if using store-bought.
Conclusion
The 5-minute Mediterranean bowl is a quick, balanced, and delicious way to eat well with minimal effort. With fresh veggies, hearty chickpeas, and creamy hummus, it’s the perfect meal to keep you energized and satisfied—whether you’re at home, at work, or on the go. Whip it up anytime you need a fast, healthy meal that doesn’t sacrifice flavor.
Print5-Minute Mediterranean Bowl
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.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 1 serving (easily scalable)
- Category: Bowl, Main Dish, Quick Meal
- Method: No-cook, Assembly
- Cuisine: Mediterranean, Vegan
Ingredients
- 1 cup cooked quinoa, couscous, or brown rice (pre-cooked or store-bought)
- ½ cup canned chickpeas, drained and rinsed
- ½ cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, thinly sliced
- ¼ cup Kalamata olives, pitted and halved
- 2–3 tbsp hummus
- 1 tsp olive oil
- Juice of ½ lemon
- Salt and black pepper, to taste
- Fresh parsley or mint, chopped (optional)
Instructions
- Place the cooked quinoa, couscous, or rice in a bowl as the base.
- Top with chickpeas, cherry tomatoes, cucumber, red onion, and olives.
- Add a generous scoop of hummus in the center.
- Drizzle with olive oil and squeeze fresh lemon juice over the top.
- Season with salt and pepper, sprinkle herbs if using, and serve immediately.
Notes
- Make it low-carb by swapping grains with cauliflower rice or extra greens.
- For added protein, include falafel, grilled tofu, or seitan.
- Spice it up with a drizzle of harissa or chili flakes.
- Store components separately for up to 4 days for easy meal prep.
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 6g
- Sodium: 540mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 54g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 0mg
