Mediterranean Bowl

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This Mediterranean bowl is gorgeous, healthy, quick to pull together, and packed with different textures and Mediterranean flavors. Make it your own by adding/substituting whatever you have on hand.

It’s no secret that I love Mediterannean food. it’s full of fresh ingredients, often simple to prepare, and incredibly tasty. And while I have a lot of Mediterranean meals that are in my weekly dinner rotation – one of my absolute favorite to make is this Mediterranean bowl.

I have always raved about the Mediterranean diet, and if you’re looking for a place to start, this Mediterranean bowl is as easy as it gets. It is full of Mediterranean flavors, fresh vegetables and just a great way to get a quick healthy dinner on the table.

I like to serve these bowls with these easy 5-minute homemade za’atar pita chips. They are perfect for scooping up all this stuff!

Why You Need to Try this Mediterranean Bowl Recipe

Super Healthy: This Mediterranean bowl is packed with good-for-you ingredients. Think cucumbers, bell peppers, cherry tomatoes, and chickpeas. It’s essentially a buddha bowl so it’s a great quick vegetarian recipe.

Full of Flavor: Every spoonful of this bowl is bursting with taste. The combo of hummus, fresh veggies, and a zingy dressing? You don’t need anything else!

Easy to Make: You don’t need to be a chef to whip up this Mediterranean bowl. It’s all about chopping up some veggies, tossing them together, and voilà! You’ve got the perfect meal.

It is Customizable. You can definitely look at bowl meals as a template, because they’re infinitely adaptable. You can add your grain of choice, add a plant-based protein or top it with chicken breast.

I added hummus and tzatziki but you could do one or the other, or try plain yogurt sauce or tahini, or a mix of both (hmmm. yum). I normally add olives and feta cheese to anything Mediterranean-inspired, but felt it had enough going on already. That said, they would not be unwelcome!

Ingredient Notes

Couscous

I used couscous scented with turmeric (which I also love in this couscous salad and these Mediterranean couscous stuffed peppers). Because I love the texture, flavor, and color and, well, it takes 5 minutes to make.

You can use whole grains of your choice like any type of quinoa, or brown rice for instance would have been great too, and are somewhat healthier choices, since couscous is a pasta rather than a grain. You can also make brown or white rice your base for the Mediterranean bowl.

For the Lemon Dressing

Lemon Juice: Lemon juice adds a fresh, zesty kick to the dressing. Always opt for fresh lemon juice over bottled when you can, for the best flavor.

Olive Oil: The base of your dressing, it helps to balance the acidity of the lemon. Choose a high-quality extra virgin olive oil for its nuanced flavor and healthy fats.

Honey or Maple Syrup: These sweeteners counteract the tartness of the lemon. Honey offers a rich, floral sweetness, while maple syrup is an excellent vegan alternative with its unique, earthy sweetness.

Dried Oregano: This herb is essential in Mediterranean cooking, adding depth and a slightly earthy, minty flavor to your dressing.

Garlic: Freshly minced garlic cloves adds a pungent, aromatic quality. If raw garlic is too strong for your liking, consider using a small amount of garlic powder as a milder alternative.

Vegetables

The veggies can really be anything you have on hand. In this case they are chopped, fresh veggies, since I was going for something really fresh, but you can totally use leftover grilled or roasted vegetables in this Mediterranean bowl.

• Red pepper: Sliced or diced red peppers adds sweetness and a beautiful color contrast.

• Cherry tomatoes: Grape or cherry tomatoes are sweet and a perfect bite-size, but diced regular tomatoes are just as good.

• Radishes: Thinly sliced radishes offer a peppery crunch and a pop of color.

• Green Onions: Chop them for a mild onion flavor with a fresh, herby note.

• Cucumbers: Choose firm, fresh cucumbers for crunch. English cucumber is great because has have fewer seeds and a thinner skin, but Persian cucumbers work too.

• Fresh Herbs: Fresh parsley or cilantro adds a pop of color and freshness. A sprinkle of fresh dill would also taste great.

You can also add red onion, kalamata olives, and any other vegetables of your choice.

Chickpeas

These are the main source of the plant-based protein in your Mediterranean bowl and also add the perfect texture. You can use canned chickpeas for convenience – just rinse them well. Or, if you have time, cook dried chickpeas for an even fresher taste.

Hummus

This creamy, garlicky spread made from chickpeas adds richness and pairs wonderfully with the other ingredients in your Mediterranean buddha bowl.

Tzatziki

This is a yogurt-based sauce with cucumber and garlic, offering a cool and tangy contrast.

Step-by-Step Instructions

1. Start with the couscous so it can cool while you prepare the rest of the ingredients. Place the couscous, turmeric and salt in a medium bowl, pour boiling water over it and stir.

1. Cover and let stand for about 5 mins until all the water is absorbed and the couscous is tender. Fluff with a fork. Set aside or refrigerate to cool, tossing occasionally to cool faster.

1. For the lemon dressing, whisk together the lemon juice, olive oil, honey (or maple syrup for a vegan alternative), minced garlic, oregano, salt and black pepper and set aside.

1. Chop the red bell pepper, cherry tomatoes, cucumbers, green onions, and fresh parsley and add them in a large bowl with the chickpeas.

1. Toss the fresh vegetables and chickpeas with the lemon dressing.

1. Divide the couscous between four bowls, divide the vegetables between them, top with a scoop of tzatziki and a scoop of creamy hummus, and garnish with chopped parsley and sliced radishes.

That’s it! This Mediterranean bowl is perfect for lunch or a light, fresh dinner anytime of year. You can serve them with pitas or flatbreads, or again these 5-minute za’atar pita chips to bulk them up a bit for dinner.

Storage Instructions

Storing Separately

If you’ve prepped the Mediterranean bowl but haven’t mixed the ingredients yet, store leftovers in separate containers. Use airtight containers for the best results. Chickpeas, sliced cucumbers, cherry tomatoes, red pepper, radishes, and green onions can all be stored in the refrigerator. They typically stay fresh for about 3-5 days.

The hummus and tzatziki, whether homemade or store-bought, usually last up to a week in the refrigerator.

Store your lemon dressing in a jar or bottle with a tight-fitting lid. Shake well before each use, as ingredients may separate over time. The dressing should be good for up to a week in the refrigerator.

Storing the Assembled Mediterranean Bowl

If you’ve already mixed your ingredients, the bowl will stay fresh for about 1-2 days in the fridge, though the texture of some ingredients may change (cucumbers and radishes may lose some crunch).

Mediterranean Bowl Variations

This is my personal favorite combination of Mediterranean flavors for a Mediterranean bowl, but you can make your own Mediterranean bowls with your own twist.

Protein of your choice: You can swap the chickpeas or simply add thinly sliced chicken or lamb for more protein.

Add a grain: Include a scoop of cooked quinoa or farro to make the bowl more filling and add a lovely texture contrast.

More vegetables: Toss in fresh spinach for a vitamin boost or add roasted vegetables like zucchini or eggplant for depth of flavor.

Add nuts: Sprinkle toasted pine nuts or slivered almonds on top for a nutty crunch that complements the softer textures in the Mediterranean bowl.

Sun-dried tomatoes: Sun-dried tomatoes offer a chewy texture and a tangy twist, intensifying the Mediterranean flavor profile.

A few more fresh Mediterranean Diet Recipes

Greek Salad

Mediterranean Israeli Couscous Salad

Curried Couscous Salad

Ancient Grains Salad

Roasted Cauliflower Salad with Tahini Dressing