Mediterranean Meal Bowl (Printable)
A vibrant bowl of grains, chickpeas, fresh veggies, herbs, and tangy lemon-tahini dressing.
# What You'll Need:
→ Grains
01 - 1 cup quinoa or brown rice, uncooked
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 1 can (15 oz) chickpeas, drained and rinsed
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon ground cumin
08 - 1/4 teaspoon salt
→ Fresh Vegetables
09 - 1 cup cherry tomatoes, halved
10 - 1 cup cucumber, diced
11 - 1/2 red onion, thinly sliced
12 - 1/4 cup Kalamata olives, pitted and halved
13 - 1/2 cup crumbled feta cheese (omit for vegan option)
→ Greens & Herbs
14 - 2 cups baby spinach or mixed greens
15 - 1/4 cup fresh parsley, chopped
16 - 1/4 cup fresh mint, chopped
→ Lemon-Tahini Dressing
17 - 1/4 cup tahini
18 - 2 tablespoons lemon juice
19 - 2 tablespoons water
20 - 1 tablespoon extra virgin olive oil
21 - 1 garlic clove, minced
22 - 1/2 teaspoon salt
23 - 1/4 teaspoon black pepper
# How-to Steps:
01 - Rinse quinoa or brown rice under cold water. In a medium saucepan, combine grains with water and salt. Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes for quinoa or until rice is tender. Fluff with a fork and allow to cool slightly.
02 - Heat olive oil in a skillet over medium heat. Add chickpeas, smoked paprika, cumin, and salt. Sauté for 5 to 7 minutes until lightly crispy, stirring occasionally. Remove from heat.
03 - In a small bowl, whisk together tahini, lemon juice, water, olive oil, minced garlic, salt, and black pepper until smooth. Adjust consistency with additional water if necessary.
04 - Divide cooked grains evenly among four bowls. Top each with greens, sautéed chickpeas, cherry tomatoes, diced cucumber, sliced red onion, Kalamata olives, and crumbled feta cheese if using.
05 - Drizzle the lemon-tahini dressing over each bowl and garnish with chopped parsley and mint.
06 - Serve immediately or refrigerate for up to two days for a ready-to-eat meal.
# Expert Pointers:
01 -
- It comes together faster than you'd expect, with most of the time just simmering grains while you prep everything else.
- The creamy lemon-tahini dressing transforms simple vegetables into something addictively good, and you'll find yourself drizzling it on leftovers all week.
- It's endlessly flexible—swap proteins, grains, or greens based on what's in your fridge and it still tastes intentional.
02 -
- Don't skip rinsing the tahini's seeds with water—the dressing will separate if you don't whisk it long enough, and that's the one thing that can make this feel more like a chore than a treat.
- Assemble the bowl right before eating if you're serving it fresh; the greens will stay vibrant and everything maintains its texture rather than becoming a sad, soggy situation by the time you get around to eating it.
03 -
- Toast your spices briefly in the warm oil before adding the chickpeas—this releases their oils and makes them smell incredible, not to mention it deepens the flavor in a way that feels almost accidental.
- If your tahini dressing breaks or looks separated, start fresh with a clean bowl, whisk together fresh tahini and lemon juice first, then slowly whisk in the broken mixture—it'll come back together every time.