Savory 5-Minute Mediterranean Bowl for a Quick Vegan Fix

The 5-Minute Mediterranean Bowl is a delicious and quick vegan meal packed with fresh vegetables and chickpeas.

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Prep Time 5

Total Time 5

Servings: 2 bowls

Course: Lunch

Cuisine: Mediterranean, Vegan

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Salad

1 cucumber finely chopped
1 large tomato finely chopped
2 spring onions finely chopped
a handful parsley freshly chopped
1 tablespoon olive oil drizzle

For the Protein and Grains

1 cup chickpeas canned, rinsed
1 cup quinoa cooked

For the Spreads

to taste hummus creamy
to taste tzatziki Paleo version

Optional Additions

to taste olives optional

Equipment

Mixing Bowl
serving bowl

Method

Step-by-Step Instructions

Finely chop cucumber, tomato, and spring onions. Add to a bowl with parsley. Drizzle olive oil, sprinkle with salt, and mix gently.
Layer the salad mixture in a serving bowl to showcase colors and textures.
Top with rinsed chickpeas and cooked quinoa, distributing evenly across the salad.
Spoon hummus and tzatziki over the bowl, creating an attractive swirl.
Sprinkle black pepper over the top. Serve immediately, either chilled or at room temperature.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 400mgPotassium: 600mgFiber: 12gSugar: 6gVitamin A: 500IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Store components separately for up to 4 days in the fridge. Rinse canned chickpeas before use.

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