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–+ servings
5-Minute Mediterranean Bowl healthy lunch meal prep recipe

5-Minute Mediterranean Bowl

A quick and customizable healthy lunch bowl filled with fresh veggies, protein, and delicious Mediterranean flavors, perfect for meal prep.
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Prep Time 5 minutes
Total Time 5 minutes
Course Lunch, Meal Prep
Cuisine Healthy, Mediterranean
Servings 1 servings
Calories 450 kcal

Ingredients
  

Grain Base

  • 1 cup cooked quinoa or couscous (cooled)

Vegetables and Proteins

  • 1/2 can rinsed chickpeas (about 120g) Rinsed to reduce sodium
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 2 tablespoons kalamata olives, pitted and sliced
  • 2 tablespoons chopped parsley
  • 2 tablespoons roasted pumpkin seeds For fall crunch
  • 2 tablespoons vegetarian feta, crumbled

Dressing

  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste

Instructions
 

Preparation

  • If your quinoa is already cooked, fluff 1 cup into a bowl. If using leftover grains, warm gently or use cold for a refreshing bowl.
  • In a small bowl, toss rinsed chickpeas with olive oil, lemon juice, oregano, salt, and pepper.
  • Add halved cherry tomatoes, diced cucumber, and sliced olives on top of the grains.
  • Sprinkle the dressed chickpeas, crumbled vegetarian feta, chopped parsley, and roasted pumpkin seeds.
  • Taste and adjust salt, pepper, or extra lemon juice. Enjoy immediately or pack for later.

Notes

Use cold-cooked grains straight from the fridge for faster assembly. Keep wet ingredients separate when packing to avoid sogginess.

Nutrition

Serving: 1gCalories: 450kcalCarbohydrates: 55gProtein: 15gFat: 20gSaturated Fat: 3gSodium: 500mgFiber: 10gSugar: 4g
Keyword Healthy Lunch, Meal Prep Recipe, Mediterranean Bowl, Quick Recipe, vegetarian
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