Fiber-Packed Crispy Mediterranean Grain Bowl
This fiber-packed Mediterranean grain bowl is fresh, flavorful, and perfect for meal prep. With quinoa, crispy chickpeas, and your choice of protein—like chicken, tofu, or salmon—it’s a satisfying lunch that keeps you full and energized.
Ingredients
Bowl Ingredients:
- 2 cups cooked grains of your choice, (quinoa, rice, couscous, farro, or cauliflower rice)
- 1 - 15- ounce can lentils, drained and rinsed (about 1 1/2 cups)
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, sliced in half
- 1/4 cup red onion, finely diced
- 1 cup cooked protein of your choice, (chicken, steak, plant-based chicken, tofu, tempeh, or salmon)
- 1/2 cup crumbled feta
- 1/2 cup crispy chickpeas, (I usually grab Biena)
- 4 lemon wedges
Tahini Dressing Ingredients:
- 1/4 cup tahini
- 3 tablespoons water
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon cumin
- 1/4 teaspoon salt & pepper
Instructions
Instructions:
- Divide all bowl ingredients evenly among 4 bowls or airtight meal prep containers—see distribution note below. If prepping ahead, store the crispy chickpeas separately to maintain their crunch.
- In a bowl, whisk together all tahini dressing ingredients until smooth. Drizzle evenly over each bowl.
- Store bowls in the fridge for up to 5 days.
Distribution Instructions: You can eyeball the portions, or follow this breakdown per bowl:
- 1/2 cup cooked quinoa
- 1/4 cup diced cucumber
- 1/4 cup sliced cherry tomatoes
- 2 tablespoons diced red onion
- 1/2 cup protein of your choice
- 2 tablespoons crumbled feta
- 1/4 cup crispy chickpeas
- 2 tablespoons tahini dressing
- 1 lemon wedge
Nutrition
Serving: 4servingCalories: 564kcalCarbohydrates: 61gProtein: 32gFat: 23gSaturated Fat: 4gCholesterol: 6mgSodium: 781mgPotassium: 921mgFiber: 13gSugar: 5gCalcium: 126mgIron: 8mg
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