Are you looking for a flavorful and healthy meal option that’s also quick to prepare? Look no further than the Mediterranean bowl! This popular dish has taken the culinary world by storm, and for good reason. With its emphasis on whole grains, fresh vegetables, lean proteins, and bright herbs, it’s a nutritional powerhouse. But what really sets the Mediterranean bowl apart is its incredible flavor profile – a perfect balance of tangy, spicy, savory, and sweet notes that will leave you wanting more.
In this article, we’ll explore 18 delicious Mediterranean bowl recipes that showcase the best of the region’s cuisine. From classic combinations like Greek quinoa with tzatziki to innovative twists like roasted vegetable and hummus, there’s something for everyone in this flavorful lineup.
Greek quinoa bowl with tzatziki
Experience the flavors of Greece with this refreshing quinoa bowl, topped with a creamy tzatziki sauce and crunchy vegetables.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed greens (kale, spinach, arugula)
– 1 cup sliced cucumber
– 1 cup sliced red bell pepper
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/2 cup tzatziki sauce (recipe below)
– Salt and pepper to taste
Tzatziki Sauce:
– 1 cup Greek yogurt
– 1/2 cup diced cucumber
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
Instructions:
1. Cook quinoa according to package instructions.
2. In a large bowl, combine mixed greens, sliced cucumber, and red bell pepper.
3. Top with cooked quinoa, crumbled feta cheese, and chopped parsley.
4. Drizzle tzatziki sauce over the top.
5. Season with salt and pepper to taste.
Cooking Time: 10-15 minutes
Mediterranean chickpea and feta bowl
This recipe combines the creamy richness of feta cheese with the nutty flavor of chickpeas, all wrapped up in a flavorful Mediterranean-inspired bowl.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1/4 cup crumbled feta cheese
– 1/4 cup olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
– 1 tsp ground cumin
– 1/4 tsp paprika
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine chickpeas, parsley, garlic, feta cheese, olive oil, lemon juice, salt, pepper, cumin, and paprika.
3. Toss until well combined.
4. Transfer the mixture to a baking dish and bake for 20-25 minutes or until lightly toasted.
5. Serve warm in bowls, garnished with additional parsley if desired.
Cooking Time: 20-25 minutes
Lemon herb chicken grain bowl
Brighten up your mealtime with this refreshing and flavorful grain bowl recipe, featuring tender chicken, tangy lemon, and a hint of herbs. Perfect for a quick lunch or dinner.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp olive oil
– 2 tbsp freshly chopped rosemary leaves
– 1 tsp dried thyme
– 1/4 cup lemon juice (freshly squeezed)
– Salt and pepper to taste
– 1 cup cooked quinoa or brown rice
– 1 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together olive oil, rosemary leaves, and thyme.
3. Place chicken breast in the bowl and brush with the herb mixture.
4. Season with salt and pepper.
5. Roast in the oven for 20-25 minutes or until cooked through.
6. Cook quinoa or brown rice according to package instructions.
7. Assemble the grain bowls by dividing the cooked quinoa among bowls, topping with roasted chicken, mixed greens, cherry tomatoes, and a squeeze of lemon juice.
Cooking Time: 30-40 minutes
Roasted vegetable and hummus bowl
A flavorful and nutritious bowl filled with roasted vegetables and creamy hummus, perfect for a quick and satisfying meal or snack.
Ingredients:
– 2-3 carrots, peeled and chopped into bite-sized pieces
– 2-3 Brussels sprouts, trimmed and halved
– 1 red bell pepper, seeded and sliced
– 2 cloves of garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– 1/2 cup hummus
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Toss the chopped vegetables with olive oil, salt, and pepper on a baking sheet.
3. Roast the vegetables in the preheated oven for 20-25 minutes or until tender and lightly caramelized.
4. Serve the roasted vegetables over hummus in a bowl.
Cooking Time: 20-25 minutes
Tips:
– Adjust the amount of vegetables to your liking.
– Add your favorite toppings, such as chopped fresh herbs, pita chips, or crumbled feta cheese.
– Store leftover hummus in an airtight container for up to 3 days.
Falafel and tahini yogurt bowl
This recipe combines the flavors of crispy falafel with a refreshing tahini yogurt bowl, perfect for a healthy and satisfying meal. With minimal ingredients and simple preparation, you’ll be enjoying this delightful combination in no time!
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon cumin
– 1/4 teaspoon paprika
– 1/4 teaspoon salt
– 1/4 cup all-purpose flour
– 1/4 cup tahini
– 2 tablespoons plain Greek yogurt
– Salt and pepper to taste
– Optional: pita bread, chopped tomatoes, cucumber slices for serving
Instructions:
1. Preheat oven to 375°F (190°C).
2. Mix chickpeas, parsley, garlic, lemon juice, cumin, paprika, salt, and flour in a bowl.
3. Shape into small patties and bake for 20-25 minutes or until crispy.
4. In a separate bowl, mix tahini with 1 tablespoon water to achieve a smooth consistency.
5. Spoon yogurt on the bottom of a serving bowl, top with falafel, and drizzle with tahini sauce.
6. Season with salt and pepper to taste. Serve with pita bread, chopped tomatoes, and cucumber slices if desired.
Cooking Time: 25-30 minutes
Mediterranean shrimp and couscous bowl
A flavorful and nutritious bowl filled with succulent shrimp, fluffy couscous, and a medley of Mediterranean spices. Perfect for a quick weeknight dinner or a light lunch.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1 cup couscous
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon paprika
– 1/2 teaspoon cumin
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
– Lemon wedges (optional)
Instructions:
1. Cook couscous according to package instructions using 2 cups of water or broth.
2. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add shrimp, paprika, and cumin to the skillet. Cook for 2-3 minutes per side, until pink and cooked through.
4. Fluff couscous with a fork and stir in cooked shrimp mixture.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley and lemon wedges, if desired.
Cooking Time: 15-20 minutes
Spinach and artichoke quinoa bowl
This creamy quinoa bowl combines the flavors of spinach, artichoke hearts, and tangy feta cheese for a healthy and satisfying meal. Perfect as a light lunch or dinner option.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 (14 oz) can artichoke hearts, drained and chopped
– 1 cup fresh spinach leaves
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using water or broth.
2. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Stir in artichoke hearts, spinach, and feta cheese. Cook until spinach is wilted, about 2-3 minutes.
4. Combine cooked quinoa with the artichoke-spinach mixture. Season with salt and pepper to taste.
5. Serve immediately and enjoy!
Cooking Time: 20-25 minutes
Grilled lamb and tabbouleh bowl
A refreshing summer bowl filled with grilled lamb, crunchy tabbouleh salad, and a hint of lemony goodness.
Ingredients:
– 1 pound lamb shoulder or leg, cut into 1-inch cubes
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 cups cooked bulgur wheat
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– Tabbouleh salad (store-bought or homemade)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, parsley, and mint.
3. Brush the lamb cubes with the herb mixture and season with salt and pepper.
4. Grill the lamb for 5-7 minutes per side, or until cooked through.
5. Chop the grilled lamb into bite-sized pieces.
6. In a large bowl, combine cooked bulgur wheat, lemon juice, and chopped lamb.
7. Top with tabbouleh salad and serve immediately.
Cooking Time: 15-20 minutes
Eggplant and roasted red pepper bowl
This vibrant bowl combines the sweetness of roasted red peppers with the earthy flavor of eggplant, all wrapped up in a nutritious and satisfying package. Perfect for a quick weeknight dinner or lunch prep.
Ingredients:
– 2 medium eggplants
– 4-6 roasted red peppers (jarred or fresh)
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Slice the eggplants into 1-inch thick rounds.
3. Toss with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
4. Meanwhile, heat the sliced onion in a skillet over medium-low heat until caramelized, about 10-12 minutes.
5. Add the minced garlic to the skillet and cook for an additional minute.
6. Assemble the bowls by placing roasted eggplant slices on the bottom, followed by a spoonful of the roasted red pepper mixture (jarred or fresh), and finishing with a sprinkle of caramelized onion and parsley if desired.
Cooking Time: 30-40 minutes
Mediterranean tuna and olive bowl
This refreshing bowl combines the rich flavors of tuna, olives, and Mediterranean spices to create a quick and easy meal. Perfect for a light lunch or dinner.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup pitted Kalamata olives, sliced
– 1/4 cup artichoke hearts, drained and chopped
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a medium bowl, combine tuna, olives, artichoke hearts, and feta cheese.
2. Drizzle with olive oil and squeeze lemon juice over the mixture.
3. Season with salt and pepper to taste.
4. Garnish with chopped parsley if desired.
5. Serve immediately.
Cooking Time: 5 minutes
Halloumi and roasted sweet potato bowl
This Mediterranean-inspired bowl combines the creaminess of Halloumi cheese with the natural sweetness of roasted sweet potatoes, perfect for a quick and satisfying meal.
Ingredients:
– 1 large sweet potato
– 250g Halloumi cheese, sliced into 1-inch thick pieces
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley or thyme leaves for garnish (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Pierce the sweet potato several times with a fork and roast for 45-50 minutes, or until tender.
3. Meanwhile, heat the olive oil in a non-stick skillet over medium heat.
4. Add the Halloumi cheese slices and cook for 2-3 minutes on each side, until golden brown and slightly caramelized.
5. Once the sweet potato is cooked, slice it into wedges.
6. Assemble the bowl by placing the roasted sweet potato wedges at the bottom, topping with the cooked Halloumi cheese, and garnishing with fresh herbs if desired.
Cooking Time: 50-60 minutes
Lentil and cucumber yogurt bowl
This refreshing bowl combines the creamy texture of yogurt with the earthy flavor of lentils, all topped off with crunchy cucumber slices. Perfect for a light and satisfying lunch or snack.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup plain yogurt
– 1/2 cucumber, sliced
– 1 tablespoon lemon juice
– Salt to taste
– Optional: chopped fresh herbs like parsley or dill
Instructions:
1. In a small bowl, mix together the cooked lentils and plain yogurt until well combined.
2. Add the lemon juice and salt to taste, stirring until smooth.
3. Arrange the cucumber slices on top of the lentil-yogurt mixture in a serving bowl.
4. Garnish with chopped fresh herbs, if desired.
5. Serve immediately and enjoy!
Cooking Time: None! This recipe is ready in just 5 minutes.
Mediterranean orzo and feta bowl
This hearty bowl combines the creamy goodness of feta cheese with the nutty flavor of orzo, all tied together with a burst of Mediterranean herbs. Perfect for a quick and satisfying meal.
Ingredients:
– 1 cup orzo
– 2 cups water
– 1/4 cup olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Cook orzo according to package instructions using 2 cups of water.
2. Heat olive oil in a large skillet over medium-high heat. Add chopped onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in cooked orzo, crumbled feta cheese, and chopped parsley. Season with salt and pepper to taste.
5. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 20-25 minutes
Stuffed grape leaves and hummus bowl
This recipe combines the flavors of Mediterranean cuisine with a refreshing twist on traditional appetizers. Stuffed grape leaves, also known as dolmas, are filled with a blend of rice, herbs, and spices, while creamy hummus adds a rich and savory element to this flavorful bowl.
Ingredients:
For the grape leaves:
– 20-25 grape leaves
– 1 cup cooked white rice
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 1/4 cup chopped scallions (green onions)
– 1 tablespoon olive oil
– Salt and pepper to taste
For the hummus:
– 1 cup cooked chickpeas
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 clove garlic, minced
– 1/4 cup water
– Salt and pepper to taste
Instructions:
1. Prepare grape leaves by blanching them in boiling water for 5-7 minutes.
2. In a bowl, mix cooked rice with chopped herbs and spices.
3. Place a spoonful of the rice mixture onto the center of each grape leaf, leaving a 1-inch border at the top.
4. Fold the grape leaf over the filling to form a neat package, securing it with a toothpick if needed.
5. Cook stuffed grape leaves in boiling water for an additional 15-20 minutes or until they are tender.
6. Serve grape leaves in a bowl with store-bought or homemade hummus and enjoy!
Cooking Time: 30-40 minutes
Za’atar spiced chicken and farro bowl
This hearty bowl combines the warmth of za’atar-spiced chicken with the nutty goodness of farro, all wrapped up in a flavorful and nutritious package.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1 tsp za’atar spice blend
– Salt and pepper, to taste
– 1 cup cooked farro
– 1/2 cup roasted red bell pepper, diced
– 1/4 cup crumbled feta cheese (optional)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together cumin, smoked paprika, and za’atar.
3. Rub the spice blend all over the chicken breast. Season with salt and pepper.
4. Roast the chicken in the oven for 20-25 minutes or until cooked through.
5. Cook farro according to package instructions.
6. Combine roasted red bell pepper, cooked farro, and crumbled feta cheese (if using) in a bowl.
7. Slice the roasted chicken and add on top of the farro mixture.
Cooking Time: 25-30 minutes
Sun-dried tomato and kale grain bowl
This sun-dried tomato and kale grain bowl is a flavorful and nutritious meal that combines the sweetness of roasted vegetables with the earthiness of kale. Perfect for a quick lunch or dinner, this recipe is easy to prepare and packed with nutrients.
Ingredients:
– 1 cup cooked quinoa
– 2 cups curly kale, stems removed and chopped
– 1/4 cup sun-dried tomatoes, chopped
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese or 1/4 cup toasted almonds for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss kale with olive oil, garlic, salt, and pepper on a baking sheet.
3. Roast kale in the preheated oven for 10-12 minutes or until crispy.
4. In a large bowl, combine cooked quinoa, roasted kale, and chopped sun-dried tomatoes.
5. Season with salt and pepper to taste.
6. Optional: top with crumbled feta cheese or toasted almonds.
Cooking Time: 20-25 minutes
Mediterranean avocado and chickpea bowl
This recipe brings together the creamy richness of avocado, the nutty flavor of chickpeas, and the bright freshness of Mediterranean herbs. A satisfying and healthy meal perfect for a quick lunch or dinner.
Ingredients:
– 1 ripe avocado, diced
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. In a large bowl, mash the garlic using a fork.
2. Add the chickpeas, parsley, cilantro, olive oil, lemon juice, salt, pepper, and red pepper flakes (if using). Mix until well combined.
3. Stir in the diced avocado.
4. Serve immediately, garnished with additional herbs if desired.
Cooking Time: 5 minutes
Pomegranate and walnut tabbouleh bowl
This refreshing and nutritious bowl combines the sweetness of pomegranate with the crunch of walnuts, perfect for a healthy snack or light lunch. The addition of parsley and bulgur adds a boost of fiber and flavor.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/2 cup pomegranate arils (seeds)
– 1/4 cup chopped walnuts
– 2 tablespoons freshly squeezed lemon juice
– Salt to taste
– 1 tablespoon olive oil
Instructions:
1. In a large bowl, combine cooked bulgur, parsley, and mint.
2. Add pomegranate arils and toss gently to combine.
3. Stir in chopped walnuts and salt to taste.
4. Drizzle with lemon juice and olive oil.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes ( preparation only)
Summary
Discover the flavors of the Mediterranean with these 18 delicious and healthy bowl recipes! From classic Greek quinoa bowls to flavorful shrimp and couscous dishes, there’s something for everyone. Enjoy creamy tzatziki sauce, tangy feta cheese, and savory hummus in a variety of combinations. Try your hand at making stuffed grape leaves or grilled lamb with tabbouleh, or go for a lighter option like lentil and cucumber yogurt bowls. Each recipe is packed with nutrients and bursting with flavor, making it easy to eat healthy and deliciously Mediterranean.
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