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Mediterranean Bowl

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Nutrition Facts

Per serving. If servings isn't set, the recipe counts as 4.

Calories 1,005kcal 50%
Fat 63g 96%
Saturated Fat 10g 50%
Carbohydrates 95g 31%
Fiber 17g 68%
Sugar 20g 40%
Protein 27g 54%
Cholesterol 0mg 0%
Sodium 650mg 27%

Percent Daily Values are based on a 2,000 calorie diet.

@pegod

Mediterranean Bowl

Name: Mediterranean Bowl
Total time: 30 min
Yield: 2
Ingredients: Base:; • 1 cup quinoa (or brown rice), cooked; • 2 cups kale, chopped; • 1 tbsp olive oil; • 1 garlic clove, minced; • Pinch of salt and pepper; Toppings:; • 1/2 cup cherry tomatoes, halved; • 1/2 cup cucumber, diced; • 1/2 cup chickpeas, roasted or plain; • 1/4 cup red onion, thinly sliced; • 1/4 cup shredded carrots; • 1 avocado, sliced; • 2 tbsp pumpkin seeds (or sunflower seeds); Hummus Dressing:; • 1/3 cup hummus (any flavor you like); • 2 tbsp lemon juice; • 1 tbsp olive oil; • 1 tbsp water (to thin, if needed); • 1/2 tsp cumin (optional); Creamy Tahini Sauce:; • 1/4 cup tahini; • 2 tbsp lemon juice; • 1 tbsp maple syrup (or honey); • 1 garlic clove, minced; • 2–3 tbsp water (to thin); • Pinch of salt

Total 30m

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Ingredients

2 servings

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Base

• 1 cup quinoa (or brown rice), cooked

• 2 cups kale, chopped

• 1 tbsp olive oil

• 1 garlic clove, minced

• Pinch of salt and pepper

Toppings

• 1/2 cup cherry tomatoes, halved

• 1/2 cup cucumber, diced

• 1/2 cup chickpeas, roasted or plain

• 1/4 cup red onion, thinly sliced

• 1/4 cup shredded carrots

• 1 avocado, sliced

• 2 tbsp pumpkin seeds (or sunflower seeds)

Hummus Dressing

• 1/3 cup hummus (any flavor you like)

• 2 tbsp lemon juice

• 1 tbsp olive oil

• 1 tbsp water (to thin, if needed)

• 1/2 tsp cumin (optional)

Creamy Tahini Sauce

• 1/4 cup tahini

• 2 tbsp lemon juice

• 1 tbsp maple syrup (or honey)

• 1 garlic clove, minced

• 2–3 tbsp water (to thin)

• Pinch of salt

Steps

Cook the Base:
• Cook quinoa (or rice) according to package instructions. Fluff with a fork and set aside..

Chop the Kale:
- Remove the tough stems and chop the kale into bite-sized pieces.
- Massage the Kale: In a bowl, add the kale, a pinch of salt, and 1-2 tablespoons of lemon juice. Use your hands to massage the kale for about 2-3 minutes until it softens and darkens in color.
- Optional: Let it sit for 5-10 minutes to further tenderize and absorb the flavors.

Dressing:
• In a small bowl, whisk together hummus, lemon juice, olive oil, and cumin (if using). Add water to thin if needed for drizzling consistency.

Make the Tahini Sauce:
• In another small bowl, whisk together tahini, lemon juice, maple syrup, minced garlic, and salt.
• Gradually add 2–3 tbsp water until the sauce reaches a creamy, pourable consistency.

Assemble the Bowl:
• Divide quinoa between two bowls.
• Arrange kale, cherry tomatoes, cucumber, chickpeas, red onion, carrots, and avocado on top.
• Drizzle with both the hummus dressing and tahini sauce for maximum flavor.

Nutrition Facts

Per serving. If servings isn't set, the recipe counts as 4.

Calories 1,005kcal 50%
Fat 63g 96%
Saturated Fat 10g 50%
Carbohydrates 95g 31%
Fiber 17g 68%
Sugar 20g 40%
Protein 27g 54%
Cholesterol 0mg 0%
Sodium 650mg 27%

Percent Daily Values are based on a 2,000 calorie diet.

Nutrition Facts

Mediterranean Bowl

Ingredients

Base

Toppings

Hummus Dressing

Creamy Tahini Sauce

Steps

Nutrition Facts

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