As an Amazon Affiliate I earn from qualifying purchases. Please see my Privateness Coverage for extra particulars.
These Mediterranean Grain Bowls function fluffy quinoa, crispy garlic herb roasted chickpeas, lemony cucumber tomato salad, creamy avocado, and a simple hummus dressing. They’re full of taste and vitamins and have change into a supper time staple in our home!
These scrumptious, wholesome bowls are good for meal prep.
The quinoa, cucumber tomato salad, roasted chickpeas, and hummus dressing can all be made upfront making these bowls and simple 5 minute weeknight meal.
They’re tasty eaten chilly, room temperature, or heat.
These Mediterranean Grain Bowls are simply personalized and so versatile!
Elements you want
Ingredient notes and substitutions
Quinoa ~ I used white quinoa for these pictures, however I typically use tri-color quinoa. Both works.
The quinoa might be cooked in water or, if you need much more taste, use veggie broth.
These Mediterranen Grain Bowls are an important use for leftover quinoa. You can additionally use brown rice, farro, barley, couscous, and so on.
Chickpeas ~ The crispy seasoned roasted chickpeas are a terrific texture part of the dish. Nonetheless, you possibly can heat drained and rinsed chickpeas for a couple of minutes in a skillet with the identical quantity of herbs and spices. They gained’t be crispy, however nonetheless scrumptious.
Cannellini beans or baked tofu can be an important substitute.
Tomato Cucumber Salad ~ I make this fast tomato cucumber salad as a aspect dish for a wide range of meals and it really works so completely in these Mediterranean Grain Bowls.
Tomatoes, cucumbers, purple onion, and parsley mix with recent lemon juice and a pinch of salt and pepper. A splash of purple wine vinegar or balsamic vinegar can be a stunning addition.
Spinach ~ I all the time attempt to add some leafy greens to any vegan bowls recipes that I make.
Be sure to make use of recent greens, not frozen!
If you happen to don’t have spinach, attempt kale or arugula.
Sauce ~ I exploit a fast and straightforward hummus dressing to drizzle over the bowls. You can additionally simply use a dollop of your favourite savory hummus.
A drizzle of tahini dressing or scoop of inexperienced goddess dip can be tasty on these Mediterranean Grain Bowls, too.
Extras ~ Just a few creamy avocado slices completed it off. If you happen to nonetheless need extra, attempt including some olives, vegan feta cheese, or fast pickled purple onions.
The best way to make the recipe
Please scroll all the way down to the recipe card for actual ingredient measurements and directions.
To make the cucumber tomato salad: Toss the cucumbers, tomatoes, purple onion, and parsley with recent lemon juice and a pinch of salt and pepper.
Assemble all of the parts in particular person bowls and drizzle with the dressing. Serve instantly.
Storage
Retailer all parts of those Mediterranean Grain Bowls individually in particular person containers.
The seasoned roasted chickpeas ought to be saved in an air-tight container on the counter for greatest outcomes. Every part else ought to be saved within the fridge.
Professional suggestions and methods
~ Prep the parts forward of time so these bowls come collectively in simply minutes.
~ Change out the grains, beans, greens, or sauce for selection and/or to make use of what you have already got.
~ Add further greens, like roasted purple peppers, sautéed zucchini, or roasted asparagus.
FAQs
They definitely might be! All of it will depend on what substances are added to the bowl. Select plant-based complete meals consisting of complicated carbs, lean protein, and wholesome fat. These Mediterranean Grain Bowls are wholesome and scrumptious!
Grain bowls might be personalized to particular person tastes. Usually vegan bowls comprise an entire grain (quinoa, rice, farro, barley, and so on.), protein within the type of beans, lentils, tofu, or tempeh, a wide range of greens, wholesome fat (nuts, seeds, avocado, olives, and so on), and a dairy-free dressing or sauce.
Plant-based meals are plentiful in a Mediterranean food plan, which relies on the delicacies present in nations that border the Mediterranean Sea (Italy, Greece, Spain, France, Morocco, and so on). Entire grains, beans, vegatables and fruits, nuts and seeds, herbs and spices are all consumed.
Extra vegan bowl recipes
I hope you’re keen on this recipe as a lot as we do! If you happen to tried it, please use the ranking system within the recipe card and depart a remark beneath together with your suggestions.
Make sure to join my FREE E-newsletter to be the primary to get my NEW recipes! You may as well observe me on Instagram, Fb, and Pinterest.
For much more straightforward household recipes, make sure to try my cookbook, The Meatless Monday Household Cookbook!
Mediterranean Grain Bowls
These Mediterranean Grain Bowls function fluffy quinoa, crispy garlic herb roasted chickpeas, lemony cucumber tomato salad, creamy avocado, and a simple hummus dressing. They’re full of taste and vitamins and have change into a supper time staple in our home!
Print Pin PriceServings: 4
Energy: 473kcal
Directions
If you have not already, make the Garlic Herb Seasoned Roasted Chickpeas.
In a medium mixing bowl, toss collectively the cucumber, tomatoes, purple onion, parsley, and lemon juice. Sprinkle with a pinch of salt and freshly cracked black pepper and blend nicely.
To plate: In every particular person bowl add ½ cup of spinach, ½ cup cooked quinoa, ¼th of the cucumber tomato salad, ¼th of the avocado slices, and about ¼ cup of Garlic Herb Seasoned Roasted Chickpeas. Drizzle a couple of tablespoons of the Straightforward Hummus Dressing excessive.
End with an additional squeeze of recent lemon juice or some freshly cracked black pepper, if desired.
Notes
Diet
Energy: 473kcal | Carbohydrates: 61g | Protein: 17g | Fats: 18g | Sodium: 681mg | Potassium: 1140mg | Fiber: 16g | Sugar: 6g
Diet values are calculated utilizing on-line calculators and are estimates solely. Please confirm utilizing your individual knowledge.
