Name: Mediterranean Bowl Recipe
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 cup cooked quinoa; 1 cup roasted chickpeas (or canned chickpeas, drained and rinsed); 1 cup cherry tomatoes, halved; 1/2 orange bell pepper, diced; 1 large English cucumber, quartered; 1/4 cup red onion, thinly sliced; 1/2 cup pitted kalamata olives, halved; 1/2 cup hummus, homemade or store bought; 1/4 cup feta cheese, crumbled; 1/4 cup fresh parsley, finely chopped; Olive oil (optional, for serving); White sesame seeds (optional, for serving)

Description

A fresh and vibrant Mediterranean Bowl packed with wholesome ingredients like quinoa, roasted chickpeas, fresh vegetables, creamy hummus, and tangy feta cheese. Perfect for a quick, healthy meal with bright flavors and varied textures.

Ingredients

Grains and Legumes

1 cup cooked quinoa
1 cup roasted chickpeas (or canned chickpeas, drained and rinsed)

Vegetables and Fruits

1 cup cherry tomatoes, halved
1/2 orange bell pepper, diced
1 large English cucumber, quartered
1/4 cup red onion, thinly sliced
1/2 cup pitted kalamata olives, halved

Dairy and Condiments

1/2 cup hummus, homemade or store bought
1/4 cup feta cheese, crumbled
1/4 cup fresh parsley, finely chopped

Optional Garnishes

Olive oil (optional, for serving)
White sesame seeds (optional, for serving)

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Instructions

Assemble the Base: Divide the cooked quinoa evenly between 2 large serving bowls, creating the foundation of your Mediterranean Bowl.
Add the Chickpeas and Vegetables: Layer an equal portion of roasted chickpeas, cherry tomatoes, diced bell pepper, quartered cucumber, thinly sliced red onion, and halved kalamata olives on top of the quinoa in each bowl.
Top with Hummus and Feta: Spoon half a cup of hummus into each bowl, spreading slightly, then sprinkle with crumbled feta cheese for a creamy, tangy flavor contrast.
Garnish and Serve: Sprinkle finely chopped fresh parsley over the bowls. Optionally, drizzle a little olive oil and sprinkle white sesame seeds onto the hummus for added flavor and texture. Serve immediately for the best freshness.

Notes

You can use canned chickpeas as a shortcut, just be sure to rinse and drain well.
For added protein, grilled chicken or falafel can be incorporated.
Use fresh, high-quality vegetables to ensure the best flavor and texture.
Store leftover components separately and assemble fresh to maintain crispness.
Hummus can be homemade or store-bought depending on preference.

Prep Time: 15 minutes
Cook Time: 0 minutes
Category: Salad
Method: No-Cook
Cuisine: Mediterranean