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–+ servings
5-Minute Mediterranean Bowl

5-Minute Mediterranean Bowl: Fresh, Easy, and Flavor-Packed

A vibrant 5-Minute Mediterranean Bowl filled with crunchy vegetables, chickpeas, and creamy hummus, ready in minutes.
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Prep Time 5 minutes
Total Time 5 minutes
Servings: 2 bowls
Course: Salad
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 medium Cucumber Adds crunch and freshness; substitute with bell peppers for a different texture.
  • 1 cup Tomatoes Provide sweetness; use cherry tomatoes for extra bursts of flavor.
  • 2 pieces Spring Onions Contribute mild onion flavor; green onions can be an alternative.
  • 1/4 cup Parsley Offers brightness; cilantro can be used for a different herbal note.
For the Base
  • 1 cup Chickpeas Serve as the protein base; can be replaced with black beans for variation.
  • 1/2 cup Quinoa Provides fiber and protein; substituting with brown rice is possible.
For the Creaminess
  • 2 tablespoons Hummus Adds creaminess; store-bought or homemade works.
  • 2 tablespoons Tzatziki Offers a refreshing tang; can omit entirely if preferred.
Seasoning
  • 1 pinch Black Pepper Enhances flavor; freshly ground adds a lovely aroma.

Equipment

  • Mixing bowl
  • Serving bowl
  • Knife
  • Cutting board

Method
 

Step-by-Step Instructions
  1. Begin by washing all your fresh ingredients—cucumber, tomatoes, spring onions, and parsley—under cold water. Dice the cucumber into bite-sized pieces, halve the tomatoes if using cherry ones, and finely chop the spring onions and parsley.
  2. In a mixing bowl, combine the chopped cucumber, tomatoes, spring onions, and parsley. Drizzle about a tablespoon of olive oil over the salad and sprinkle a pinch of salt. Toss gently to ensure even coating.
  3. Grab a serving bowl and layer the salad mixture as the base. Admire the colorful contrast before continuing.
  4. Add rinsed chickpeas and cooked quinoa to your bowl, spreading them evenly over the salad.
  5. Add generous dollops of hummus and tzatziki on top of your bowl. Use the back of a spoon to create swirls for added visual appeal.
  6. Finish by sprinkling freshly ground black pepper to taste. Enjoy the sight of your masterpiece.
  7. Serve immediately or store ingredients separately for meal prep to maintain freshness.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 15gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gSodium: 200mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 1500IUVitamin C: 35mgCalcium: 60mgIron: 3mg

Notes

This bowl is perfect for busy days, quick assembly, and customizable to fit personal tastes.

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