Ingredients (2 Servings)
For the Bowl
- 1 cup cooked quinoa
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- 2 cups mixed greens (spinach, arugula, or romaine)
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- ¼ cup red onion, thinly sliced
- ¼ cup kalamata olives, sliced
- ¼ cup crumbled feta cheese (optional)
- ¼ cup hummus
- 1 tablespoon fresh parsley, chopped
For the Lemon-Herb Dressing
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon dried oregano
- ¼ teaspoon garlic powder
- Salt and black pepper, to taste
Instructions
- Prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, oregano, garlic powder, salt, and pepper.
- Build the base: Divide the quinoa and mixed greens between two serving bowls.
- Add toppings: Arrange the chickpeas, cucumber, tomatoes, red onion, and olives over the base.
- Add protein boosts: Top each bowl with hummus and feta cheese, if using.
- Dress and garnish: Drizzle with the lemon-herb dressing and sprinkle with fresh parsley.
- Serve immediately and enjoy.
Tips
- Roast the chickpeas with olive oil, paprika, and cumin for extra crunch and flavor.
- Add grilled tofu, chicken, or tuna for even more protein.
- Use cooked farro, bulgur, or brown rice instead of quinoa if preferred.
- Meal prep by storing the dressing separately until serving.
- Add avocado for healthy fats and extra creaminess.
- Fresh mint or dill makes a delicious Mediterranean-inspired garnish.
- For a vegan version, omit the feta cheese or use a dairy-free alternative.
Approximate Nutrition (Per Serving)
- Calories: 450–550
- Protein: 18–25g
- Carbohydrates: 45–55g
- Fat: 18–25g
- Fiber: 12–15g
Serving Suggestions
Serve with warm whole-wheat pita, a side of tzatziki, or a cup of lentil soup for a complete Mediterranean meal. This colorful bowl offers a perfect balance of protein, fiber, healthy fats, and fresh vegetables, making it both delicious and nourishing. 🥗🧆🍋🌿
