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High Protein Mediterranean Veggie Lunch Bowl

A fresh, colorful, and protein-packed Mediterranean veggie bowl made with fluffy quinoa, chickpeas, crisp vegetables, feta, and a creamy lemon yogurt dressing. Perfect for meal prep, healthy lunches, or a quick vegetarian dinner.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean
Calories: 445

Ingredients
  

For the Bowl
  • 1 cup uncooked quinoa rinsed
  • 2 cups water
  • 1 15 oz can chickpeas, drained and rinsed
  • 1 large cucumber diced
  • 1 cup cherry tomatoes halved
  • 1 red bell pepper diced
  • ¼ red onion thinly sliced
  • ½ cup crumbled feta cheese
  • ¼ cup Kalamata olives sliced
  • 2 tablespoons chopped fresh parsley
Creamy Lemon Yogurt Dressing
  • ½ cup plain Greek yogurt
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove minced
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

Method
 

  1. Rinse the quinoa under cold water. Add it to a saucepan with 2 cups of water and a pinch of salt. Bring to a boil, reduce the heat to low, cover, and simmer for about 15 minutes until the water is absorbed. Let it rest for 5 minutes, then fluff with a fork.
  2. While the quinoa cooks, dice the cucumber, cherry tomatoes, bell pepper, and red onion. Slice the olives and chop the parsley.
  3. In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, garlic, oregano, salt, and black pepper until smooth and creamy.
  4. Divide the cooked quinoa between four bowls. Top with the chickpeas, chopped vegetables, feta cheese, olives, and parsley.
  5. Drizzle the dressing over each bowl and gently toss before serving. Enjoy immediately or refrigerate for meal prep.

Notes

  • Let the quinoa cool slightly before assembling the bowls to keep the vegetables crisp.
  • Store the dressing separately if preparing lunches ahead of time.
  • Add grilled paneer or baked tofu for an extra protein boost.
  • Brown rice, couscous, or farro can be used instead of quinoa.