VEGAN MEDITERRANEAN BOWL
This Vegan Mediterranean Bowl is a nutritious, refreshing meal perfect for a quick lunch or light dinner. It features fluffy quinoa, crunchy cucumber, juicy cherry tomatoes, and creamy avocado, all with tangy Kalamata olives and a drizzle of rich tahini sauce. The combination of textures and Mediterranean flavours makes this bowl a delicious, well-balanced dish that is filling and full of nutrients. High in fibre, healthy fats, and plant-based protein, this meal is ideal for anyone following a vegan or gluten-free diet. Enjoy this vibrant and wholesome dish in under 15 minutes!
RECIPE CATEGORY
Lunch, Dinner, Entrée, Side
SERVING SIZE
1 serving
CUISINE
Mediterranean
PREPARATION / TECHNIQUES
No-Cook, One-Pot Wonders
OCCASION / HOLIDAY
Picnic, Summer, Spring, Quick Lunch, Weeknight Dinner, Family Gathering
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Healthy, High Fibre, Low Cholesterol, Gluten-Free, Quick & Easy, Organic
DISH TYPE
Bowl, Salad, Main Dish
INGREDIENTS FOR VEGAN MEDITERRANEAN BOWL
- 1/4 cup quinoa, cooked
- 1/4 cucumber, diced
- 1/4 cup cherry tomatoes, halved
- 1 tbsp Kalamata olives, sliced
- 1/4 avocado, diced
- 1 tbsp tahini sauce
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 280
- Protein: 6g
- Carbohydrates: 24g
- Fibre: 7g
- Fat: 18g
- Saturated Fat:5g
- Sodium: 250mg
- Sugars: 3g
PREPARATION FOR VEGAN MEDITERRANEAN BOWL
- Cook the Quinoa: If not already cooked, prepare the quinoa according to package instructions. Once done, set it aside to cool slightly.
- Prepare the Vegetables: Dice the cucumber, halve the cherry tomatoes, and slice the Kalamata olives. Dice the avocado and set all the ingredients aside.
- Assemble the Bowl: Layer the cooked quinoa as the base in a serving bowl. Top it with diced cucumber, halved cherry tomatoes, sliced olives, and avocado.
- Add the dressing: Drizzle the tahini sauce over the vegetables and quinoa, seasoning it with salt and pepper to taste.
- Serve: Mix gently to combine all the flavours. Serve immediately for a fresh, healthy, and filling meal.
PREP TIME
10 minutes
COOKING TIME
5 minutes (for quinoa)
TIPS FOR VEGAN MEDITERRANEAN BOWL
- Prepare a large batch of quinoa in advance and store it in the fridge for quick meal prep throughout the week.
- Use ripe avocado for a creamy texture that complements the other ingredients.
- For extra freshness, drizzle with lemon juice along with the tahini sauce.
VARIATIONS
- Add a protein boost by including roasted chickpeas or marinated tofu.
- Sprinkle with hemp seeds or sunflower seeds for added crunch and nutrition.
- For a tangy twist, include pickled red onions or a squeeze of fresh lemon juice.
- Swap out quinoa with couscous or bulgur wheat for a different grain base.
PREPPING AND STORAGE
- Fridge: Store any leftover ingredients in separate airtight containers in the refrigerator for up to 2 days. Assemble the bowl fresh before serving to maintain the textures and flavours.
- Freezer: You can freeze the cooked quinoa for up to 1 month. Thaw in the fridge overnight and reheat gently before serving with fresh toppings.