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–+ servings
Mediterranean Bowl Creations

Mediterranean Bowl Creations: Easy, Healthy Customizable Bliss

Discover Mediterranean Bowl Creations—a customizable, healthy dish bursting with vibrant flavors and textures. Perfect for quick meals or meal prep.
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Lunch
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 cup Quinoa or Rice For variety, substitute with couscous or farro
For the Protein
  • 1 can Chickpeas Canned or dried based on time constraints
  • Optional Chicken, tofu, or other legumes Substitute for chickpeas to suit taste preferences
For Fresh Veggies
  • 1 cup Cherry Tomatoes Swap for any variety of tomatoes if preferred
  • 1 cup Cucumbers Consider bell peppers or zucchini for variety
  • 1 cup Bell Peppers Seasonal vegetables work just as well
For Flavor Boosters
  • 1/2 cup Olives Mix several types for a stronger taste
  • 1/2 cup Feta Cheese Omit for vegan option or substitute with vegan cheese
  • 1 tablespoon Lemon Juice Use fresh for best results
  • 2 tablespoons Olive Oil Avocado oil is a lovely alternative

Equipment

  • medium saucepan
  • skillet
  • cutting board
  • fork

Method
 

Step-By-Step Instructions
  1. Cook the quinoa or rice by combining 1 cup of grains with 2 cups of water, bringing it to a boil, then reducing to a simmer for 15 minutes.
  2. Prepare the vegetables by washing and chopping the cherry tomatoes, cucumbers, and bell peppers into bite-sized pieces.
  3. Sauté the chickpeas in a skillet with olive oil, salt, and pepper for about 5-7 minutes until golden brown.
  4. Assemble the bowls starting with a base of quinoa or rice, followed by sautéed chickpeas and fresh veggies.
  5. Top with olives and feta cheese, then drizzle with lemon juice and olive oil before serving.
  6. Serve your Mediterranean Bowls immediately with warm pita or a light salad.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 60gProtein: 15gFat: 20gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 15mgSodium: 300mgPotassium: 600mgFiber: 10gSugar: 6gVitamin A: 500IUVitamin C: 35mgCalcium: 150mgIron: 4mg

Notes

Reheat leftovers in the microwave with a splash of water or olive oil to restore moisture.

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