Description
This Mediterranean Vegan Meal Prep Bowls recipe offers a fresh, nutritious, and easy-to-make meal perfect for quick lunches or dinners. Featuring protein-packed quinoa and chickpeas paired with crisp cucumbers, juicy tomatoes, Kalamata olives, and creamy hummus, these bowls bring the vibrant flavors of the Mediterranean diet in a wholesome, plant-based dish. Drizzled with olive oil and lemon juice, each bowl is both satisfying and refreshing, making it ideal for meal prep and balanced eating.
Ingredients
Scale
Grains
- 3/4 cup uncooked quinoa
Vegetables & Legumes
- 1 (19 fluid ounce) can chickpeas, drained
- 2 Persian (mini) cucumbers or 1/3 English cucumber, sliced
- Handful of little tomatoes, halved
- 2 tablespoons red onions, chopped
Condiments & Extras
- Kalamata olives, to taste
- Hummus, 1-2 tablespoons per bowl
- Salt and pepper, to taste
- Olive oil, to taste
- Lemon juice, to taste
Instructions
- Cook Quinoa: Rinse the quinoa under cold water to remove any bitterness. Cook the quinoa according to the package directions, typically simmering in water for about 15 minutes until fluffy. Once cooked, set aside and allow it to cool.
- Prepare Ingredients: While the quinoa is cooking, wash and slice the cucumbers, halve the tomatoes, chop the red onions, and drain the chickpeas thoroughly. Measure out the Kalamata olives and ready the hummus.
- Assemble Bowls: Divide the chickpeas, sliced cucumbers, tomatoes, chopped red onions, Kalamata olives, and hummus evenly among 4 bowls.
- Add Quinoa: Once cooled, add the cooked quinoa evenly to each bowl on top of the other ingredients.
- Season and Dress: Drizzle each bowl with olive oil and squeeze fresh lemon juice to taste. Season with salt and pepper as preferred to enhance the Mediterranean flavors.
Notes
- Quinoa can be cooked in advance and refrigerated to speed up meal prep.
- Feel free to add fresh herbs like parsley or mint for extra flavor.
- Adjust hummus quantity based on preference for creaminess.
- This recipe is perfect for vegan and plant-based diets.
- Use a good-quality olive oil and fresh lemon juice for best taste.
