mediterranean bowl

This Mediterranean hummus bowl uses brown rice as a base and is filled with plenty of vegetables and of course hummus for a tasty, vegetarian meal.

Mediterranean Hummus Bowl

brown rice

grape tomatoes (sliced)

red onion

cucumber (sliced)

feta cheese

chickpeas (drained and rinsed)

garlic herb seasoning

Scoop of classic hummus

Roast

Start by roasting the chickpeas: preheat oven to 425°. Press as much liquid out of the chickpeas as you can (I use a few paper towels to do this), then pour chickpeas onto a baking sheet. Sprinkle garlic herb seasoning over the chickpeas, then roast for 20-25 minutes.

Cook

Meanwhile, cook the rice according to the package instructions.

Assemble

Once the rice is cooked, top it with the tomatoes, onion, cucumber, feta, and the roasted chickpeas. Last, add a scoop or two of hummus.

https://www.youtube.com/watch?v=x3Ri7sctT2E

FULL RECIPE: https://thealmondeater.com/mediterranean-hummus-bowl/

This Mediterranean Hummus Bowl uses brown rice as a base and is filled with tomatoes, feta and roasted chickpeas for a tasty vegetarian lunch or dinner. It can be prepped ahead of time and the whole dish comes together in just 30 minutes!

The ultimate Mediterranean Bowl with greens, hummus, olives, parsley-tomato salad, classic vegan falafel, and a variety of sauces! My go-to easy recipe when we're craving Mediterranean cuisine!

The Ultimate Mediterranean Bowl

30-Minute Kale Falafel

parsley

tomato

lemon juice

sea salt

Tbsp extra virgin (or regular) olive oil

Tahini Sauce

Chili Garlic Sauce

Garlic Dill Sauce

Hummus (or store-bought)

Kalamata or green olives, pitted

Pita / Pita chips / Flatbread

First prepare falafel by following this 30-Minute Kale Falafel recipe (or this Classic Vegan Falafel recipe for more traditional falafel, although more time consuming). You will need ~10 falafel total, so adjust amounts accordingly. You can also prepare your falafel ahead of time and keep it uncooked in the freezer. To cook, thaw and cook per recipe instructions for easy, weeknight meals.

Prepare the parsley salad by adding parsley, tomato, onion, lemon juice, salt and olive oil (optional) to a medium mixing bowl and tossing to combine. Set aside.

To serve, divide parsley salad between serving bowls and top with hummus, olives, and desired number of falafel (we recommend ~4-5 per bowl).&nbsp;

Serve with additional sauce of choice (optional) – we prefer our 3-Ingredient Tahini Sauce! We also add some fresh lemon juice, chili garlic sauce, and pita on the side (also optional).

Best when fresh! Store leftovers covered in the fridge up to 2-3 days. Store and reheat falafel separately.

https://www.youtube.com/watch?v=egXNqLBkyVQ

The ultimate Mediterranean Bowl with greens, hummus, olives, parsley-tomato salad, classic vegan falafel, and a variety of sauces! My go-to easy recipe when we're craving Mediterranean cuisine!

Full Recipe: https://minimalistbaker.com/the-ultimate-mediterranean-bowl/

*Note: several of the ingredients used in this recipe are common in both Mediterranean and Middle Eastern cuisines.
 
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The Ultimate Mediterranean Bowl | Minimalist Baker Recipes

Bowls are incredibly versatile and functional. You can add and take away as many ingredients as you desire and change the face of your meal by simply changing a few ingredients. This recipe uses 5 ingredients and makes meal prep incredibly simple!

Loaded Mediterranean Beef Bowl Recipe

Trifecta beef patties, crumbled

⅓ cup Trifecta quinoa

hummus, any flavor, store-bought

deseeded,

cherry tomatoes, halved

Parsley leaves, fresh chopped dill, feta cheese, red pepper flake

Make the greek yogurt sauce by combining ingredients in a bowl. Season with salt and taste. Adjust as needed. Transfer to a squeeze bottle if you have one. It will make the plating that much prettier.

Slice cucumbers into half-moons by slicing cut lengthwise and scooping all seeds out with a spoon. Discard seeds. Slice into even half-moons and transfer to a bowl. You can use a mandolin to make this process faster if you have one. Mix Trifecta cherry tomatoes with the cucumbers in the same bowl.

Season cucumbers-tomato mix with a splash of lime juice, olive oil, and salt. Taste for seasoning and adjust as needed. Keep on the side until plating time.

Microwave the Trifecta beef patties covered completely by a wet paper cloth towel, for a minute and a half. After the patties are slightly cooled down, crumble the patties to its original form - ground beef - with your hands into a bowl. Keep warm.

Warm-up quinoa in the microwave. In four bowls plate ⅓ cup of quinoa, followed by 4 ounces ground beef, ½ cup seasoned cucumber-tomato mix on the side, 1 tablespoon of hummus on another side, and top with greek yogurt by making long zig zags with a squeeze bottle, or simply spooning 1 tablespoon in the middle of the bowl. Make it as pretty as you’d like!

Garnish with red pepper flakes, parsley leaves, or fresh dill.

Flavorful ground meat is paired with grilled vegetables, buttery quinoa, and a tangy vinaigrette for a delicious mediterranean quinoa bowl!

Mediterranean Quinoa Bowls

Tablespoons butter

garlic (minced

quinoa

water

salt

Tablespoons red wine vinegar

olive oil

oregano

zucchini

sweet bell peppers

onion

beef (grassfed!)

red pepper flakes

salt & pepper (to taste)

baby spinach (feta cheese, lemon wedges)

For the Quinoa: Rinse the quinoa well to remove bitter-tasting saponins. Set aside to drain. In a large pot, melt the butter over medium heat and add the minced or grated garlic. Stir and cook until fragrant, about 30 seconds, then add the rinsed quinoa. Stir well to coat and let the quinoa "toast" a little for about 2 minutes. Then add the water and a pinch of salt. Cover and bring to a boil, then immediately reduce to a simmer and let cook for 12-15 minutes. (I recommend cooking for 13 minutes, then, without lifting the lid, remove it from the heat and let rest, covered, for 5 minutes.)

For the Dressing: Combine all ingredients in a jar and shake well to combine.

For the Veggies: Preheat your waffle iron to the hottest setting (!!). You can also use an indoor grill / griddle pan / grill pan, etc., but these instructions are for a waffle iron. Combine all the vegetables in a large bowl with about 1-2 Tablespoons of the dressing. Toss well until coated and place in a single layer on the heated waffle iron. (You will likely have to do this in 3-5 batches.) Close the top and cook undisturbed for 4-5 minutes, depending on how charred you like your vegetables (I like 4, and I did mine in 4 batches.)

For the Meat: In a large skillet, brown the beef on all sides and season with the dried oregano, red pepper flakes, salt, and pepper.

ASSEMBLE: Assemble all ingredients in a large bowl or meal prep container and add the optional spinach, feta, and lemon juice. Drizzle the dressing over the top and serve!

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The most viewed mediterranean bowl recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine

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Mediterranean Hummus Bowl

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Top 4 mediterranean bowl recipes from across the web

The most viewed mediterranean bowl recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Mediterranean Hummus Bowl

The Ultimate Mediterranean Bowl

Loaded Mediterranean Beef Bowl Reci...

Mediterranean Quinoa Bowls

The most viewed mediterranean bowl recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine