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5-Minute Mediterranean Bowls

Quick and Delicious 5-Minute Mediterranean Bowls for Busy Days

5-Minute Mediterranean Bowls are the perfect healthy meal for busy days, combining fresh ingredients for a nourishing dish.
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Prep Time 5 minutes
Cook Time 15 minutes
Cooling Time 5 minutes
Total Time 20 minutes
Servings: 2 bowls
Course: Lunch
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 cup Quinoa substitute with brown rice or couscous if preferred
  • 1 can Chickpeas black beans are an alternative
For the Vegetables
  • 2 cups Fresh Vegetables (e.g., tomatoes, spinach, peppers) use seasonal choices
  • 1 whole Avocado ripe avocado is the best choice; hummus can be used as an alternative
For the Flavor Boost
  • 2 tablespoons Hummus swap with tzatziki for a refreshing alternative
  • to taste Herbs (like basil and parsley) dried herbs can be substituted
For Added Crunch
  • 1/4 cup Nuts/Seeds (e.g., almonds, sunflower seeds) pumpkin seeds are a fantastic alternative
For Wrapping it Up
  • 2 whole Whole Grain or Gluten-Free Tortillas low-carb options are available

Equipment

  • mixing bowl
  • Colander
  • Fork
  • Skillet

Method
 

Step-by-Step Instructions
  1. Cook quinoa according to package instructions, about 15 minutes. Let it cool slightly.
  2. Drain and rinse chickpeas under cold water to enhance flavor.
  3. Wash and chop fresh vegetables into bite-sized pieces.
  4. Mash a ripe avocado with a fork, adding a pinch of salt and a squeeze of lemon juice.
  5. Assemble bowls by layering quinoa, chickpeas, and fresh vegetables, then topping with mashed avocado.
  6. Add hummus and garnish with fresh herbs and nuts/seeds.
  7. Warm tortillas in a skillet for about 30 seconds per side or in the oven.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 60gProtein: 15gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gSodium: 300mgPotassium: 700mgFiber: 12gSugar: 5gVitamin A: 15IUVitamin C: 30mgCalcium: 80mgIron: 4mg

Notes

Use fresh ingredients for best results. Prepare grains and vegetables ahead for quicker assembly.

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