Mediterranean Bowl: A 5-Minute Vegan Meal You’ll Love

This quick and healthy Mediterranean Bowl is a vibrant vegan meal featuring fresh vegetables, creamy hummus, and protein-packed chickpeas.

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Prep Time 5

Total Time 5

Servings: 2 bowls

Course: Lunch

Cuisine: Mediterranean

Calories: 450

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Salad

1 Cucumber Adds crispness and hydration
1 cup Cherry tomatoes Provides sweetness and lycopene
2 Spring onions Offers a mild onion flavor
handful Fresh parsley Brightens the bowl and packs in vitamins

For the Base

1 cup Chickpeas A fantastic source of plant protein and fiber
1 cup Quinoa An excellent gluten-free grain

For the Creamy Elements

1/4 cup Hummus Acts as a creamy base for the dish
1/4 cup Tzatziki Adds a flavorful creaminess

For the Finishing Touch

Olives Provide an extra brininess and healthy fats
2 tablespoons Olive oil Enhances both flavor and texture

Equipment

Mixing Bowl
Serving bowl
Knife
Cutting board

Method

Step-by-Step Instructions

Wash and chop the cucumber, cherry tomatoes, spring onions, and parsley. Combine in a large mixing bowl with olive oil and salt, then toss.
Layer the salad mixture in a serving bowl as the foundation.
Add cooked quinoa and chickpeas on top of the salad layer.
Add dollops of hummus and tzatziki on top.
Sprinkle with black pepper to finish.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 55gProtein: 15gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gSodium: 300mgPotassium: 600mgFiber: 12gSugar: 6gVitamin A: 2000IUVitamin C: 30mgCalcium: 100mgIron: 3mg

Notes

For meal prep, prepare components in advance and keep salad ingredients fresh for the best experience.

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