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Spicy Mediterranean Lunch Bowl Recipe (Meal Prep Option)

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  • Author: recipes guru cooking
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 bowls 1x
  • Category: Lunch
  • Method: No-cook (except quinoa)
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Description

A vibrant and flavorful Spicy Mediterranean Lunch Bowl, perfect for meal prep and packed with wholesome ingredients.


Ingredients

Units Scale
  • 1 cup cooked quinoa
  • 1 cup canned chickpeas, drained and rinsed
  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup red onion, thinly sliced
  • 1/2 cup Kalamata olives, sliced
  • 1/2 cup hummus
  • 1/2 cup feta cheese, crumbled (optional)
  • 1/4 cup fresh parsley, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne pepper
  • Salt and pepper to taste

Instructions

  1. Cook quinoa according to package instructions and let cool.
  2. In a small bowl, mix olive oil, lemon juice, paprika, cumin, cayenne pepper, salt, and pepper to create the dressing.
  3. In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, olives, and parsley.
  4. Drizzle the dressing over the salad mixture and toss well to coat.
  5. In meal prep containers or serving bowls, layer quinoa at the bottom.
  6. Top with the chickpea salad mixture.
  7. Add a dollop of hummus and sprinkle with feta cheese if using.
  8. Store in the refrigerator until ready to eat or serve immediately.

Notes

  • For a vegan option, omit the feta cheese or use a plant-based alternative.
  • Adjust the spice level by modifying the amount of cayenne pepper.
  • Best consumed within 3-4 days for optimal freshness.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 420
  • Sugar: 5g
  • Sodium: 780mg
  • Fat: 18g
  • Saturated Fat: 5g
  • Unsaturated Fat: 12g
  • Trans Fat: 0g
  • Carbohydrates: 48g
  • Fiber: 9g
  • Protein: 14g
  • Cholesterol: 15mg