Mediterranean Lunch Bowl
A healthy and versatile Mediterranean lunch bowl packed with lean protein, fiber-rich vegetables, healthy fats, and whole grains, perfect for meal prep and dietary flexibility.
Ingredients
Base and Grains
- 1 cup cooked whole grain (quinoa, farro, or bulgur) Cook according to package instructions.
Vegetables
- 4 cups mixed greens (arugula, baby spinach, or romaine)
- 1 can (15 oz) chickpeas, rinsed and drained (or 1 cup cooked lentils)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1 cup roasted vegetables (bell pepper, eggplant, or zucchini), roughly chopped
Healthy Fats
- 1/4 cup Kalamata olives, pitted and halved
- 1/2 cup crumbled feta or cubed halloumi (optional)
- 1 small avocado, sliced
- 2 tbsp extra virgin olive oil
Dressings and Seasoning
- 1 tbsp apple cider vinegar (lemon juice)
- 1 tsp dried oregano
- Salt and pepper to taste
- Fresh herbs for garnish (parsley, dill, or mint)
Optional Proteins
- grilled chicken, canned tuna, or seared salmon
Instructions
Preparation
- Cook your grain by simmering with a pinch of salt until tender; cool slightly.
- Roast veggies by tossing chopped vegetables with 1 tbsp olive oil, salt, and pepper and roasting at 425°F (220°C) for 18-22 minutes until caramelized.
- Prepare your protein according to preference; for canned chickpeas, toss with smoked paprika and heat for 3-5 minutes. For grilled chicken or salmon, season and cook to the correct internal temperature.
- Make the dressing by whisking together olive oil, apple cider vinegar, mustard, garlic, oregano, salt, and pepper.
Assembly
- Divide grains and greens into bowls.
- Add roasted vegetables, fresh vegetables, protein, olives, and cheese.
- Drizzle dressing over the top and finish with fresh herbs and avocado.
- Toss just before eating to keep greens crisp.
Notes
Best served chilled or at room temperature. Store assembled bowls without avocado and dressing for up to 3 days. Reheat components separately for best texture.