Are you looking for a delicious and nutritious meal that’s packed with flavor? Look no further than the Mediterranean diet! This cuisine, inspired by the countries surrounding the Mediterranean Sea, is renowned for its emphasis on whole grains, fresh vegetables, and healthy fats. And what better way to enjoy these flavors than in a bowl?
In this article, we’ll explore 20 mouth-watering Mediterranean bowl recipes that will transport your taste buds to the sun-kissed shores of Greece, Turkey, Spain, and more. From hearty quinoa bowls to light and refreshing salads, each dish is a perfect blend of protein, fiber, and flavor.
Greek quinoa bowl with feta and olives
A flavorful and nutritious bowl filled with quinoa, crumbled feta cheese, Kalamata olives, and a hint of Mediterranean spices. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup crumbled feta cheese
– 1/4 cup pitted Kalamata olives, sliced
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook quinoa according to package instructions using water or broth.
2. In a small bowl, whisk together olive oil, lemon juice, and oregano.
3. Fluff cooked quinoa with a fork and stir in the dressing.
4. Top quinoa with crumbled feta cheese, sliced olives, salt, and pepper.
5. Garnish with chopped parsley, if desired.
Cooking Time:
– Quinoa cooking time: 15-20 minutes
– Total preparation time: 25-30 minutes
Mediterranean chickpea and roasted vegetable bowl
This flavorful bowl combines the creaminess of chickpeas with the natural sweetness of roasted vegetables, all tied together with a hint of Mediterranean spices.
Ingredients:
– 1 can chickpeas (15 oz)
– 2 tbsp olive oil
– 1 red bell pepper, seeded and chopped
– 1 yellow bell pepper, seeded and chopped
– 1 small eggplant, chopped
– 1 small zucchini, chopped
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Optional: feta cheese crumbles, chopped fresh parsley
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss the bell peppers, eggplant, zucchini, and garlic with olive oil, oregano, salt, and pepper.
3. Spread the vegetables on a baking sheet and roast for 25-30 minutes or until tender.
4. In a separate pan, heat the chickpeas over medium heat with a pinch of salt and pepper.
5. To assemble the bowls, divide the roasted vegetables among bowls, then top with warmed chickpeas. Add feta cheese crumbles and parsley if desired.
Cooking Time: 30-35 minutes
Lemon garlic shrimp and couscous bowl
Lemon Garlic Shrimp and Couscous Bowl: A bright and flavorful dish that combines succulent shrimp with the warmth of garlic and the comfort of fluffy couscous, all wrapped up in a vibrant lemon sauce.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 1 cup couscous
– 2 cups water or vegetable broth
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the couscous according to package instructions using 2 cups of water or broth. Set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 1 minute until fragrant.
3. Add the shrimp to the skillet and cook for 2-3 minutes per side, until pink and cooked through.
4. Remove the shrimp from the skillet and set aside. Reduce heat to medium.
5. Pour in the lemon juice and simmer for 2-3 minutes, scraping up any browned bits from the bottom of the pan.
6. Serve the shrimp on top of the couscous, spooning some of the lemon sauce over the dish. Garnish with parsley if desired.
Cooking Time: 15-20 minutes
Falafel and tahini yogurt bowl with fresh veggies
A flavorful and healthy bowl that combines crispy falafel, creamy tahini yogurt sauce, and fresh veggies for a nutritious meal.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup all-purpose flour
– 1/4 cup breadcrumbs
– 1/2 teaspoon baking powder
– 1/2 teaspoon cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
– Tahini yogurt sauce (see below)
– Fresh veggies: cucumber, tomatoes, bell peppers, carrots, lettuce
Tahini Yogurt Sauce:
– 1/2 cup Greek yogurt
– 2 tablespoons tahini paste
– 1 tablespoon lemon juice
– Salt to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together chickpeas, flour, breadcrumbs, baking powder, cumin, paprika, salt, and pepper.
3. Using your hands, shape the mixture into small patties.
4. Place patties on a baking sheet lined with parchment paper. Drizzle with olive oil.
5. Bake for 20-25 minutes or until golden brown.
6. In a bowl, whisk together tahini yogurt sauce ingredients.
7. Assemble the bowl by placing falafel patties at the bottom, followed by dollops of tahini yogurt sauce and fresh veggies on top.
Cooking Time: 30 minutes
Grilled chicken and hummus Mediterranean bowl
Experience the flavors of the Mediterranean with this easy-to-make bowl filled with grilled chicken, creamy hummus, and fresh vegetables.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1/4 cup olive oil
– 2 tbsp lemon juice
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 cup cooked chickpeas
– 1/2 cup hummus
– 1 cup mixed greens (such as arugula, spinach, and parsley)
– 1/2 cup sliced red bell peppers
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, lemon juice, garlic powder, salt, and pepper.
3. Brush the mixture on both sides of the chicken breast.
4. Grill the chicken for 5-6 minutes per side, or until cooked through.
5. Meanwhile, toast some pita bread (optional).
6. Assemble the bowls by placing the grilled chicken on top of mixed greens, then adding hummus, chickpeas, red bell peppers, and feta cheese (if using).
Cooking Time: 15-20 minutes
Eggplant and roasted red pepper grain bowl
A flavorful and nutritious bowl filled with roasted eggplant, sweet red peppers, and quinoa, perfect for a quick lunch or dinner. This recipe is easy to customize with your favorite toppings.
Ingredients:
– 1 medium eggplant, sliced into 1-inch thick rounds
– 2 large red bell peppers, seeded and chopped
– 1 cup cooked quinoa
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional toppings: chopped fresh herbs (parsley, cilantro), crumbled feta cheese, sliced avocado
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss eggplant slices with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Place red peppers on the same baking sheet as the eggplant and roast for an additional 10-15 minutes or until charred and blistered.
4. Cook quinoa according to package instructions.
5. In a large bowl, combine roasted eggplant, quinoa, and chopped red peppers. Drizzle with remaining 1 tablespoon olive oil and lemon juice. Season with salt and pepper to taste.
6. Add desired toppings and serve.
Cooking Time: 35-40 minutes
Tabbouleh and grilled halloumi bowl
Discover the flavors of Cyprus with this vibrant bowl featuring fresh tabbouleh, grilled halloumi, and crispy pita chips.
Ingredients:
– 1 cup bulgur
– 1/2 cup chopped parsley
– 1/4 cup chopped mint
– 1/4 cup chopped scallions
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4-6 halloumi cheese slices
– 1 pita bread, cut into triangles
– Feta cheese crumbles (optional)
Instructions:
1. Cook bulgur according to package instructions.
2. In a large bowl, combine cooked bulgur, parsley, mint, scallions, lemon juice, and olive oil. Season with salt and pepper.
3. Preheat grill or grill pan to medium-high heat. Grill halloumi cheese slices until golden brown, about 2-3 minutes per side.
4. Meanwhile, toast pita bread triangles in the oven at 350°F (175°C) for 5-7 minutes, or until crispy.
5. Assemble bowls by placing a scoop of tabbouleh, grilled halloumi, and toasted pita chips. Sprinkle with feta cheese crumbles if desired.
Cooking Time: 20-25 minutes
Spiced lamb and tzatziki bowl with pita
This flavorful bowl combines tender lamb, crunchy vegetables, and creamy tzatziki sauce all wrapped up in a warm pita. Perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 pound ground lamb
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– Salt and pepper to taste
– 4-6 pita breads
– Tzatziki sauce (store-bought or homemade)
– Chopped cucumber, tomato, bell pepper, and red onion for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine lamb, olive oil, onion, garlic, cumin, coriander, salt, and pepper. Mix well with your hands until just combined.
3. Form into small patties and place on a baking sheet lined with parchment paper.
4. Bake for 15-20 minutes or until cooked through.
5. Warm pita breads by wrapping them in foil and heating in the oven for 2-3 minutes.
6. Assemble bowls by placing lamb patties on warmed pita, topping with tzatziki sauce, and garnishing with chopped vegetables.
Cooking Time: 25-30 minutes
Mediterranean tuna and white bean salad bowl
A refreshing and protein-packed salad bowl that combines the flavors of the Mediterranean with the comfort of canned tuna and creamy white beans. Perfect for a quick lunch or dinner.
Ingredients:
– 1 can (5 oz) of tuna in water, drained and flaked
– 1 cup cooked cannellini beans
– 1/2 cup chopped red bell pepper
– 1/4 cup pitted Kalamata olives, sliced
– 1/4 cup crumbled feta cheese
– 2 tbsp olive oil
– 2 tbsp freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley leaves for garnish
Instructions:
1. In a medium bowl, combine the tuna, cannellini beans, red bell pepper, olives, and feta cheese.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the tuna mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately, garnished with fresh parsley leaves.
Cooking Time: 10 minutes
Stuffed grape leaves and cucumber yogurt bowl
This traditional Turkish dish combines the freshness of grape leaves with the cooling creaminess of cucumber yogurt. A flavorful and refreshing treat for any occasion.
Ingredients:
For the Grape Leaf Dolma:
– 20 grape leaves
– 1 cup cooked rice
– 1/2 cup chopped onion
– 1/2 cup chopped mushrooms
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
For the Cucumber Yogurt Bowl:
– 1 large cucumber, peeled and grated
– 1 cup plain yogurt
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
Instructions:
1. Soak grape leaves in water for 30 minutes.
2. In a bowl, mix cooked rice with onion, mushrooms, parsley, olive oil, salt, and pepper.
3. Lay a grape leaf flat, place a tablespoon of the rice mixture in the center, and fold the leaf into a neat package.
4. Repeat with remaining grape leaves and filling.
5. Serve dolma chilled.
For the Cucumber Yogurt Bowl:
1. In a bowl, mix grated cucumber with yogurt, dill, salt, and pepper.
2. Serve chilled alongside the grape leaf dolma.
Cooking Time: 30 minutes (including soaking time)
Harissa roasted sweet potato and chickpea bowl
Get ready for a flavorful and nutritious bowl filled with roasted sweet potatoes, chickpeas, and the bold heat of harissa. This recipe is perfect for a quick weeknight dinner or a healthy lunch.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can chickpeas (15 oz), drained and rinsed
– 2 tbsp olive oil
– 2 tsp harissa
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a bowl, toss sweet potatoes with 1 tbsp olive oil, salt, and pepper until coated.
3. Spread sweet potatoes on a baking sheet and roast for 20-25 minutes or until tender.
4. While sweet potatoes are roasting, heat the remaining 1 tbsp olive oil in a pan over medium heat.
5. Add harissa and cook for 1 minute, stirring constantly.
6. Add chickpeas to the pan and stir to combine with the harissa mixture.
7. Serve roasted sweet potatoes topped with harissa chickpeas and garnish with parsley or cilantro if desired.
Cooking Time: 30-40 minutes
Greek orzo salad bowl with kalamata olives
This vibrant salad bowl combines the creamy richness of feta cheese, the brininess of kalamata olives, and the nutty flavor of orzo pasta, all topped with a refreshing sprinkle of parsley. A perfect blend of Mediterranean flavors in every bite!
Ingredients:
– 1 cup cooked orzo pasta
– 1/2 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Cook orzo pasta according to package instructions. Drain and set aside.
2. In a large bowl, combine cooked orzo, Kalamata olives, feta cheese, and parsley.
3. In a small bowl, whisk together olive oil and lemon juice.
4. Pour the dressing over the orzo mixture and toss to combine.
5. Season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 15 minutes
Lemon herb salmon and farro bowl
Brighten up your mealtime with this refreshing and flavorful bowl featuring pan-seared salmon, nutty farro, and a tangy lemon-herb sauce.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup farro
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 1 tsp chopped fresh parsley
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook farro according to package instructions using water or broth.
3. In a large skillet, heat olive oil over medium-high. Add garlic and cook for 1 minute.
4. Add salmon fillets and cook for 2-3 minutes per side, or until cooked through.
5. Meanwhile, whisk together lemon juice, parsley, salt, and pepper in a small bowl.
6. To assemble the bowls, divide farro among four bowls, top with salmon, and drizzle with lemon sauce.
Cooking Time: 20-25 minutes
Mediterranean lentil and feta cheese bowl
A hearty and flavorful bowl filled with the comforting warmth of lentils, creamy feta cheese, and the brightness of fresh herbs.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Lemon wedges, for serving (optional)
Instructions:
1. In a medium saucepan, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until tender.
2. Heat olive oil in a large skillet over medium-high. Add onion and garlic; cook until softened, about 5 minutes.
3. Stir cooked lentils into the skillet with onion mixture. Season with salt and pepper to taste.
4. Divide lentil mixture among bowls. Top each bowl with crumbled feta cheese and chopped parsley.
5. Serve with lemon wedges, if desired.
Cooking Time: 30-40 minutes
Grilled zucchini and hummus bowl with quinoa
This refreshing bowl combines the flavors of grilled zucchini, creamy hummus, and nutty quinoa for a light and satisfying meal. Perfect for warm weather, this recipe is quick to prepare and packed with nutrients.
Ingredients:
– 1 medium zucchini
– 1/2 cup cooked quinoa
– 1/4 cup store-bought or homemade hummus
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Slice the zucchini into 1/4-inch thick rounds.
3. Brush both sides of the zucchini with olive oil and season with salt and pepper.
4. Grill the zucchini for 3-4 minutes per side, or until tender and lightly charred.
5. In a small bowl, combine cooked quinoa and hummus.
6. Divide the quinoa-hummus mixture between two bowls.
7. Top each bowl with grilled zucchini slices.
8. Garnish with fresh parsley or cilantro, if desired.
9. Serve immediately.
Cooking Time: 15-20 minutes
Baba ganoush and roasted cauliflower bowl
A flavorful and nutritious bowl filled with roasted cauliflower, creamy baba ganoush, and a hint of Middle Eastern spices. Perfect as a main course or as a side dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup Baba Ganoush (see below for recipe)
– 1/4 teaspoon cumin
– Salt and pepper to taste
– Optional: chopped parsley, crumbled feta cheese
Baba Ganoush Recipe:
– 3 medium eggplants
– 2 cloves garlic, minced
– 1/2 cup tahini
– 1/4 cup lemon juice
– 1/4 cup olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower with olive oil, cumin, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and lightly browned.
4. Serve roasted cauliflower in a bowl with Baba Ganoush, garnished with chopped parsley and crumbled feta cheese if desired.
Cooking Time: Total cooking time is approximately 40-45 minutes, including roasting the cauliflower and preparing the Baba Ganoush.
Sun-dried tomato and artichoke pasta bowl
A flavorful and colorful bowl that combines the sweetness of sun-dried tomatoes with the earthy taste of artichokes, all wrapped up in a delicious pasta dish.
Ingredients:
– 8 oz. pasta of your choice
– 1 cup sun-dried tomatoes, chopped
– 1 (14 oz) can artichoke hearts, drained and quartered
– 2 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add sun-dried tomatoes and artichoke hearts to the skillet. Cook for an additional 2-3 minutes, stirring occasionally.
4. Combine cooked pasta, tomato-artichoke mixture, and reserved pasta water in a large bowl. Toss until well combined.
5. Season with salt and pepper to taste. If desired, sprinkle with Parmesan cheese and serve.
Cooking Time: 20-25 minutes
Mediterranean-style stuffed bell pepper bowl
This vibrant bowl combines the natural sweetness of bell peppers with the savory flavors of Mediterranean cuisine, featuring quinoa, feta cheese, and a hint of cumin.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked quinoa
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: 1/4 cup chopped Kalamata olives, 1/4 cup artichoke hearts
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large bowl, mix cooked quinoa, feta cheese, parsley, garlic, olive oil, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Place stuffed peppers in a baking dish and bake for 30-35 minutes or until tender.
6. Serve warm, garnished with chopped olives and artichoke hearts if desired.
Cooking Time: 30-35 minutes
Herbed couscous and grilled shrimp bowl
Elevate your meal with this flavorful and nutritious bowl, featuring tender grilled shrimp, fluffy herbed couscous, and a hint of Mediterranean flair.
Ingredients:
– 1 cup couscous
– 2 cups water
– 2 tablespoons olive oil
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh dill
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 12 large shrimp, peeled and deveined
– 1 lemon, cut into wedges (optional)
Instructions:
1. Cook couscous according to package instructions using 2 cups of boiling water.
2. In a small bowl, mix together olive oil, parsley, dill, salt, and pepper.
3. Brush the mixture onto both sides of the shrimp.
4. Grill shrimp for 2-3 minutes per side, or until pink and cooked through.
5. Fluff couscous with a fork and stir in the herbed butter.
6. Serve grilled shrimp on top of herbed couscous, garnished with lemon wedges if desired.
Cooking Time: 20-25 minutes
Spinach and feta stuffed chicken bowl with olives
This recipe brings together the flavors of Greece and the Mediterranean, with tender chicken breast stuffed with spinach, feta cheese, and a hint of lemon. Serve this hearty bowl over quinoa or couscous for a satisfying meal.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 lemons, juiced
– Salt and pepper to taste
– 1/4 cup pitted green olives, sliced
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, garlic, salt, and pepper.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket. Stuff each breast with the spinach mixture.
4. Drizzle olive oil over the chicken and squeeze lemon juice on top.
5. Place chicken bowls on a baking sheet lined with parchment paper and bake for 25-30 minutes, or until cooked through.
6. Serve warm, garnished with chopped parsley and sliced olives.
Cooking Time: 25-30 minutes
Summary
Discover the flavors of the Mediterranean with these 20 delicious bowl recipes! From Greek quinoa bowls with feta and olives to grilled chicken and hummus, each dish features a blend of fresh veggies, whole grains, and protein-packed ingredients. Whether you’re in the mood for something light and refreshing or hearty and satisfying, there’s a Mediterranean bowl recipe here that’s sure to hit the spot.