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–+ servings
5-Minute Mediterranean Bowl

5-Minute Mediterranean Bowl for a Fresh, Flavor-Packed Meal

The 5-Minute Mediterranean Bowl is a vibrant, healthy meal packed with fresh vegetables, creamy hummus, and chickpeas, perfect for quick, satisfying dining.
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Prep Time 5 minutes
Total Time 5 minutes
Servings: 1 bowl
Course: Lunch
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 cucumber Crunchy texture, substitute with bell peppers for sweetness.
  • 1 handful cherry tomatoes Source of lycopene, use for sweetness.
  • 2 spring onions Provides mild onion flavor, can substitute with chives.
  • small bunch parsley Adds freshness and vitamin C, cilantro can replace.
For the Protein & Grains
  • 1 can chickpeas Packed with protein and fiber, canned preferred.
  • 1/2 cup cooked quinoa Nutrient-rich; can substitute with brown rice.
For the Creamy Element
  • 2 tablespoons hummus Adds creaminess, can swap with avocado.
  • optional tzatziki Provides tangy flavor, can omit if preferred.
Finishing Touches
  • 1/4 cup olives Brininess enhances flavor; kalamata preferred.
  • 2 tablespoons olive oil Boosts flavor; light vinaigrette can substitute.
  • to taste black pepper Essential seasoning; red pepper flakes optional.

Equipment

  • mixing bowl
  • serving bowl

Method
 

Step-by-Step Instructions
  1. Chop cucumber, cherry tomatoes, and spring onions into bite-sized pieces. Finely chop parsley. In a bowl, combine veggies, drizzle with olive oil, and toss to coat.
  2. Layer salad ingredients in a serving bowl, ensuring an even distribution for flavor.
  3. Rinse and drain chickpeas, sprinkle them over the salad. Add cooked quinoa, dollop of hummus, and tzatziki if using.
  4. Finish with black pepper and a drizzle of olive oil. Add olives for extra flavor, serve immediately or store for later.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 40gProtein: 12gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 25mgCalcium: 80mgIron: 3mg

Notes

Prep ingredients ahead and store in airtight containers for easy meal prep. Taste as you go to adjust seasoning to personal preference. Fresh vegetables enhance flavor and nutritional benefits.

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