Why You’ll Love This Recipe
Spicy Mediterranean Lunch Bowls are a wholesome, vibrant, and satisfying meal packed with bold flavors and nourishing ingredients. With a balance of grains, spiced protein, crisp veggies, and a zesty sauce, this bowl brings the sunny flavors of the Mediterranean right to your lunch break. It’s easy to customize, meal prep-friendly, and keeps you full without weighing you down.
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
cooked quinoa or couscouscherry tomatoescucumbersred onionkalamata olivesspinach or mixed greenschickpeas or grilled chickenfeta cheeseharissa or chili paste (for spice)olive oillemon juicegarlicfresh parsley or mintsaltblack pepper
directions
Cook quinoa or couscous according to package instructions and let it cool slightly.
In a bowl, toss chickpeas or grilled chicken with olive oil, garlic, salt, pepper, and harissa or chili paste.
Sauté or roast until golden and slightly crispy.
Chop cherry tomatoes, cucumbers, red onion, and herbs.
In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper to make a quick dressing.
Assemble bowls by layering greens, grains, protein, and veggies.
Top with feta cheese, olives, and fresh herbs.
Drizzle with the lemon dressing and extra harissa for more heat if desired.
Serve warm or cold.
Servings and timing
This recipe serves 2–3.Preparation time: 15 minutesCooking time: 10–15 minutesTotal time: 25–30 minutes
Variations
Use brown rice or farro instead of quinoa or couscous.
Add avocado slices or hummus for extra creaminess.
Swap feta with a dairy-free cheese to make it vegan.
Include roasted eggplant or zucchini for extra vegetables.
Top with a poached or hard-boiled egg for more protein.
storage/reheating
Store components separately in airtight containers in the fridge for up to 4 days.Reheat the grains and protein before assembling if desired.Dress just before serving to keep greens fresh.
FAQs
Can I make this bowl vegan?
Yes, just use chickpeas and skip the feta or use a plant-based cheese.
How spicy is it?
You can control the spice level by adjusting the amount of harissa or chili paste.
Can I meal prep this?
Absolutely—store each component separately and assemble when ready to eat.
What’s the best protein option?
Both grilled chicken and chickpeas work well. Tofu or falafel are great alternatives too.
Is this bowl gluten-free?
Use quinoa or rice instead of couscous to keep it gluten-free.
Can I add a sauce instead of dressing?
Yes, tahini sauce or tzatziki make delicious alternatives.
Conclusion
Spicy Mediterranean Lunch Bowls are a flavorful, filling, and versatile meal that’s perfect for busy weekdays or leisurely lunches. With fresh veggies, hearty grains, bold spice, and bright dressing, they’re a delicious way to enjoy healthy eating without sacrificing taste. Once you try it, you’ll want to keep this in your weekly rotation.
Print
Spicy Mediterranean Lunch Bowl Recipe
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 2 servings
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This Spicy Mediterranean Lunch Bowl is a flavor-packed, nutritious meal that comes together in under 30 minutes. It’s loaded with spicy chickpeas, fresh veggies, creamy hummus, and a zesty lemon-tahini drizzle. Perfect for lunches on the go or easy weeknight dinners, this bowl is vibrant, satisfying, and totally customizable.
Ingredients
For the Spicy Chickpeas:
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1 can (15 oz) chickpeas, drained and rinsed
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1 tablespoon olive oil
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1/2 teaspoon smoked paprika
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1/2 teaspoon cumin
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1/4 teaspoon cayenne pepper (adjust to taste)
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1/2 teaspoon garlic powder
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1/4 teaspoon salt
For the Bowl:
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1 cup cooked quinoa or couscous
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1/2 cup cherry tomatoes, halved
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1/2 cup cucumber, diced
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1/4 cup red onion, thinly sliced
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1/4 cup Kalamata olives, pitted and sliced
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1/4 cup crumbled feta cheese
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1/2 avocado, sliced
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1/4 cup hummus (any flavor)
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Fresh parsley, for garnish
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Lemon wedges, for serving
For the Lemon-Tahini Dressing:
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2 tablespoons tahini
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1 tablespoon lemon juice
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1 tablespoon water (more as needed to thin)
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1 clove garlic, minced
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Pinch of salt
Instructions
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Cook the chickpeas: In a skillet over medium heat, warm the olive oil. Add chickpeas, paprika, cumin, cayenne, garlic powder, and salt. Cook for 8–10 minutes, stirring occasionally, until crispy and fragrant.
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Make the dressing: In a small bowl, whisk together tahini, lemon juice, garlic, salt, and water until smooth and pourable. Add more water if needed.
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Assemble the bowl: Divide quinoa or couscous between two bowls. Top with spicy chickpeas, cherry tomatoes, cucumber, red onion, olives, feta, and avocado.
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Add a scoop of hummus to each bowl. Drizzle with lemon-tahini dressing and garnish with fresh parsley. Serve with lemon wedges.
Notes
Make it vegan by skipping the feta or using a plant-based version.
Swap chickpeas with grilled chicken or tofu if preferred.
These bowls keep well for meal prep—store components separately for best results.
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