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5-Minute Mediterranean Bowl

A quick, no-cook bowl featuring quinoa, chickpeas, fresh vegetables and a lemon olive oil dressing, perfect for a balanced meal.
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Prep Time 5 minutes
Total Time 5 minutes
Servings: 2 servings
Course: Dinner, Lunch
Cuisine: Mediterranean
Calories: 420
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 cup cooked quinoa Use pre-cooked grains for speed.
  • ½ cup canned chickpeas, drained and rinsed Rinse thoroughly to remove excess sodium.
  • ½ cup cherry tomatoes, halved Dice vegetables evenly for better texture balance.
  • ¼ cup cucumber, diced
  • 2 tbsp red onion, finely chopped
  • 2 tbsp crumbled feta cheese Replace with vegan feta or avocado for vegan option.
  • 2 tbsp sliced kalamata olives Adjust salt carefully as olives are salty.
  • 1 tbsp fresh parsley, chopped Add extra herbs like mint or dill for variation.
  • 1 tbsp extra-virgin olive oil Use warm quinoa to absorb dressing better.
  • 1 tbsp fresh lemon juice Use fresh lemon juice for brighter flavor.
  • sea salt and black pepper to taste

Method
 

Preparation
  1. Place cooked quinoa in a serving bowl.
  2. Add chickpeas, cherry tomatoes, cucumber, and red onion on top.
  3. Sprinkle olives and feta evenly across the bowl.
  4. Whisk olive oil, lemon juice, salt, and pepper in a small bowl.
  5. Drizzle dressing over the ingredients.
  6. Top with fresh parsley and gently toss before serving.

Notes

Store assembled bowl up to 2 days in the refrigerator. Keep dressing separate for best texture. Avoid freezing fresh vegetables.