If you’re searching for a nutritious and satisfying meal that bursts with flavor, look no further than the Mediterranean Bowl. This vibrant dish is a celebration of fresh greens, hearty grains, crisp vegetables, and a zesty lemon-olive oil dressing. Inspired by the sun-soaked flavors of the Mediterranean region, this bowl is not only incredibly healthy but also versatile enough to adapt to your taste. Whether you’re a busy professional, a health enthusiast, or simply someone who loves great food, our Mediterranean chicken bowl recipe is designed to delight your senses and nourish your body.
Why a Mediterranean Bowl?
The Mediterranean diet is widely celebrated for its numerous health benefits. Rich in antioxidants, healthy fats, fiber, and lean protein, a Mediterranean chicken Bowl is a balanced meal that supports heart health, weight management, and overall wellbeing. The combination of nutrient-dense vegetables, whole grains, and flavorful dressings makes this dish not only delicious but also a powerhouse of nutrition.
Mediterranean Bowl Ingredients
Below is the curated list of ingredients that make this Mediterranean Bowl both colorful and nourishing. Quantities can be adjusted based on your preference, but for the best results, follow the suggested measurements in our recipe card.
- Mixed greens: Spinach, arugula, or romaine – a base full of vitamins and fiber.
- Grains: Cooked quinoa or farro – rich in protein and complex carbohydrates.
- Cherry tomatoes: Halved – bursting with antioxidants and natural sweetness.
- Cucumber: Diced – adding crunch and hydration.
- Kalamata olives: Pitted – for a briny, savory punch.
- Red onion: Thinly sliced – to offer a mild, tangy bite.
- Feta cheese: Crumbled – providing creaminess and a touch of saltiness.
- Fresh herbs: Parsley or mint – for an aromatic finish.
- Lemon juice: Freshly squeezed – the zesty, acidic element that brightens the dish.
- Extra virgin olive oil: A drizzle for a silky dressing.
- Salt and pepper: To taste – for seasoning perfection.
Want to spice things up? Use Cava’s menu for inspiration on other toppings to add!
Step-by-Step Instructions
Follow these simple steps to create your very own Mediterranean Bowl at home:
Step 1: Prep Your Veggies
Rinse and dry your mixed greens and vegetables thoroughly. Dice the cucumber, halve the cherry tomatoes, and slice the red onion thinly. This ensures even textures and a burst of flavor in every bite.
Step 2: Cook the Grains
Prepare your grains by cooking quinoa or farro according to the package instructions. Allow them to cool slightly, ensuring they mix well with the fresh greens and vegetables without wilting them.
Step 3: Assemble Bowl
In a large bowl, combine the cooled grains with the mixed greens, cherry tomatoes, cucumber, olives, and red onion. Toss gently to ensure even distribution of all the ingredients.
Step 4: Dress and Season
Drizzle a generous amount of extra virgin olive oil and fresh lemon juice over the salad. Season with salt and pepper to taste. Toss again to ensure that every bite is coated in the zesty dressing.
Step 5: Garnish & Serve
Finish your Mediterranean Bowl by topping it with crumbled feta cheese and a sprinkle of fresh herbs. For an extra touch of flavor, add a few Kalamata olives. Serve immediately for the freshest taste or pack it for a nourishing lunch on the go.
Mediterranean Bowl Nutritional Information & Health Benefits
A typical Mediterranean Bowl serves around 400-600 calories per serving, depending on the ingredients and portion sizes. Here are some key nutritional benefits:
- High in Fiber: Fresh vegetables and whole grains contribute to a high fiber content, which aids digestion and helps maintain stable blood sugar levels.
- Rich in Healthy Fats: Extra virgin olive oil provides monounsaturated fats that support heart health.
- Packed with Vitamins and Minerals: Ingredients like spinach, tomatoes, and cucumbers are abundant in essential vitamins and antioxidants.
- Lean Protein: Quinoa or farro offer a plant-based protein boost that keeps you full longer.
Mediterranean Bowl Equipment Needed
To make this Mediterranean bowl, you will need:
- Cutting board
- Chef’s knife
- Prep bowls
- Cookware set
- Colander
- Measuring cups
- Measuring spoons
- Serving bowl
Frequently Asked Questions (FAQ)
A Mediterranean bowl typically includes a mix of fresh greens, cooked grains like quinoa or farro, cherry tomatoes, cucumber, Kalamata olives, red onion, and crumbled feta cheese, all tossed with a lemon-olive oil dressing and garnished with fresh herbs.
Depending on ingredients and portion sizes, a Mediterranean bowl generally contains around 400-600 calories per serving, making it a balanced and nutritious meal option.
Final Thoughts
This Mediterranean chicken bowl is more than just a recipe—it’s a gateway to enjoying the best of Mediterranean cuisine at home. With its perfect balance of textures, flavors, and nutritional benefits, it’s an ideal choice for anyone looking to eat healthier without compromising on taste. Experiment with different ingredients, try new dressings, or add your favorite protein to make this bowl uniquely yours. We hope you enjoy making (and eating) this dish as much as we do!
Have questions or creative twists on this recipe? Leave a comment below and let us know your favorite way to enjoy a Mediterranean Bowl! Also, be sure to check out our other creative salad inspo here and complete list of salad recipes here.
Mediterranean Bowl: The Ultimate Healthy & Flavorful Feast
Equipment
- Serving bowl
Ingredients
- Mixed greens spinach, arugula, or romaine
- 1 cup quinoa or farro, cooked
- ½ cup cherry tomatoes halved
- ½ cup cucumber diced
- ¼ cup Kalamata olives pitted and halved
- ¼ cup red onion thinly sliced
- ¼ cup crumbled feta cheese
- 1 tablespoon fresh herbs parsley or mint, chopped
- 2 tablespoons lemon juice freshly squeezed
- 2 tablespoons extra virgin olive oil
- Sea salt to taste
- Black pepper to taste
Instructions
- Prep the Greens & Veggies: Rinse and dry your mixed greens. Dice the cucumber, halve the cherry tomatoes, and slice the red onion thinly.
- Cook the Grains: Prepare quinoa or farro according to the package instructions. Once cooked, let them cool slightly.
- Assemble the Bowl: In a large bowl, combine the cooled grains with the mixed greens, cherry tomatoes, cucumber, Kalamata olives, and red onion.
- Dress & Season: Drizzle the lemon juice and extra virgin olive oil over the mixture. Season with salt and pepper to taste. Toss gently to ensure even distribution of all ingredients.
- Garnish & Serve: Top the bowl with crumbled feta cheese and a sprinkle of fresh herbs. Serve immediately for the best flavor and texture.
Notes
- Ingredient Variations: Feel free to substitute or add other vegetables, such as bell peppers or avocado, for extra flavor and texture.
- Protein Boost: Add grilled chicken, chickpeas, or tofu if you’d like to increase the protein content of the meal.
- Dressing Tip: Adjust the lemon juice and olive oil ratio to match your taste preferences; a touch more lemon can brighten the dish further.
- Make-Ahead Option: Prepare the grains and chop the vegetables in advance. Combine just before serving to maintain freshness and crunch.
Rachael says
I make this almost weekly in some variation. Love adding lentils and chickpeas for extra protein.