Mediterranean Nourish Bowls
Fuel your day with fresh, vibrant, and flavorful Mediterranean-inspired nourish bowls that are as delicious as they are nutritious.
Mediterranean Nourish Bowls are the kind of feel-good food that comes together effortlessly yet looks and tastes gourmet.
I started making these bowls during the summer months when I needed a satisfying lunch that didn’t require standing over the stove for hours.
It began as a “use what I have” kind of meal—and quickly became a staple in my kitchen.
Each bite is colorful, refreshing, and deeply satisfying thanks to the variety of textures and bold flavors.
Why you’ll love this
- Easy to customize – You can mix and match your favorite grains, proteins, and veggies based on what you have.
- Packed with nutrition – These bowls are full of plant-based fiber, healthy fats, and lean proteins.
- Meal prep-friendly – Make components ahead of time and assemble when you’re ready to eat.
- Flavor explosion – From creamy hummus to tangy olives and lemony vinaigrette, every element adds a burst of flavor.
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Cuisines: Mediterranean, Healthy
Servings: 4 bowls
Estimated Cost: $12–$15 for 4 servings
Equipment:
- Medium saucepan (for grains)
- Sheet pan (for roasting veggies)
- Mixing bowls
- Cutting board and knife
- Small jar or bowl for dressing
Ingredients
- 1 cup cooked quinoa (or couscous, bulgur, farro)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, thinly sliced
- 1/2 cup kalamata olives, pitted and sliced
- 1/2 cup hummus
- 1/4 cup crumbled feta cheese (optional)
- 2 tbsp olive oil
- 1 tsp smoked paprika
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Lemon Dressing:
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 garlic clove, minced
- 1/2 tsp dried oregano
- Salt & pepper to taste
Step-by-Step Instructions
- Roast the chickpeas: Preheat oven to 400°F (200°C). Toss chickpeas with 1 tbsp olive oil, smoked paprika, salt, and pepper. Spread on a baking sheet and roast for 20 minutes until crispy.
- Cook your grains: Prepare quinoa (or your grain of choice) according to package instructions. Let it cool slightly.
- Make the lemon dressing: In a small jar or bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Set aside.
- Prep the veggies: Slice tomatoes, cucumber, red onion, and olives.
- Assemble the bowls: Divide cooked grains among 4 bowls. Arrange chickpeas, cherry tomatoes, cucumber, red onion, olives, and a scoop of hummus on top. Drizzle with lemon dressing and sprinkle feta and parsley if using.
- Serve and enjoy: These bowls can be eaten warm or chilled. Perfect for lunch, dinner, or meal prep!
Nutrition Facts (per serving, approx.)
- Calories: 410
- Protein: 13g
- Carbohydrates: 42g
- Fat: 22g
- Fiber: 8g
- Sugar: 4g
- Sodium: 520mg
Tips for Success
- Use a variety of textures – Combine crispy chickpeas, creamy hummus, and fresh veggies for the best bite.
- Prep ingredients ahead – Cook grains, roast chickpeas, and chop veggies in advance for fast assembly.
- Dress just before serving – To keep ingredients fresh and crunchy, add the dressing right before eating.
- Double the batch – Make extra grains and chickpeas so you can enjoy nourish bowls throughout the week.
Mediterranean Nourish Bowls
Ingredients
- 1 cup cooked quinoa or couscous, bulgur, farro
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- ¼ red onion thinly sliced
- ½ cup kalamata olives pitted and sliced
- ½ cup hummus
- ¼ cup crumbled feta cheese optional
- 2 tbsp olive oil
- 1 tsp smoked paprika
- Salt and pepper to taste
- Fresh parsley chopped (for garnish)
Lemon Dressing
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 garlic clove minced
- ½ tsp dried oregano
- Salt & pepper to taste
Instructions
- Roast the chickpeas: Preheat oven to 400°F (200°C). Toss chickpeas with 1 tbsp olive oil, smoked paprika, salt, and pepper. Spread on a baking sheet and roast for 20 minutes until crispy.
- Cook your grains: Prepare quinoa (or your grain of choice) according to package instructions. Let it cool slightly.
- Make the lemon dressing: In a small jar or bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Set aside.
- Prep the veggies: Slice tomatoes, cucumber, red onion, and olives.
- Assemble the bowls: Divide cooked grains among 4 bowls. Arrange chickpeas, cherry tomatoes, cucumber, red onion, olives, and a scoop of hummus on top. Drizzle with lemon dressing and sprinkle feta and parsley if using.
- Serve and enjoy: These bowls can be eaten warm or chilled. Perfect for lunch, dinner, or meal prep!
Notes
- Use a variety of textures – Combine crispy chickpeas, creamy hummus, and fresh veggies for the best bite.
- Prep ingredients ahead – Cook grains, roast chickpeas, and chop veggies in advance for fast assembly.
- Dress just before serving – To keep ingredients fresh and crunchy, add the dressing right before eating.
- Double the batch – Make extra grains and chickpeas so you can enjoy nourish bowls throughout the week.
Common Questions
Can I make this bowl vegan?
Yes! Simply skip the feta or use a plant-based alternative.
What other protein can I use?
Grilled chicken, tofu, shrimp, or falafel are excellent choices.
How long do the bowls last in the fridge?
Store components separately for up to 4 days. Assemble fresh each day for best taste.
Can I use store-bought dressing?
Absolutely, but homemade lemon dressing brings out that authentic Mediterranean zing!
I hope this colorful bowl of Mediterranean goodness becomes your new go-to meal like it has in my kitchen.
Whether you’re looking for a healthy lunch or an easy dinner, these bowls have it all.
Wishing you happy prepping and even happier eating!
