Description
This 5-Minute Mediterranean Bowl is a fresh, nutrient-packed vegan meal prep lunch made with chickpeas, cucumbers, tomatoes, olives, parsley, and a drizzle of olive oil.
Ingredients
Scale
- 1/2 cup canned chickpeas, drained and rinsed
- 1/2 cup chopped cucumber
- 1/2 cup cherry tomatoes, halved
- 1–2 tablespoons chopped parsley
- 1–2 spring onions, thinly sliced
- 1 tablespoon extra virgin olive oil
- Salt and black pepper, to taste
- 2 tablespoons hummus
- 2 tablespoons tzatziki (optional, vegetarian)
- A few olives (Kalamata or green)
- Optional: cooked quinoa or bulgur for a heartier bowl
- Optional toppings: lemon juice, red pepper flakes, crumbled vegan feta
Instructions
- Chop cucumber, cherry tomatoes, parsley, and spring onions.
- Add chickpeas to a bowl, then layer cucumber, tomatoes, herbs, and onions on top.
- Spoon hummus and optional tzatziki into the bowl. Add olives.
- Drizzle with olive oil, then season with salt, pepper, and lemon juice if desired.
- Add cooked quinoa or bulgur to make it more filling.
- Enjoy immediately or pack into meal prep containers for later.
Notes
- This dish is gluten-free.
- It’s a fiber-rich meal.
- Perfect for meal prep when short on time.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 300
- Sugar: 4g
- Sodium: 300mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg