From the recipe box
Mediterranean Bowl
Thai and Southeast Asian plates, grain bowls, and cross-cultural recipes from the wider kitchen.
- Protein
- Chickpeas
- Meal format
- Global Food & Fusion
- Base
- Rice, Millets, Grains
Chickpeas or Falafel, Lettuce or Mixed Greens, Tomato, Cucumber, Onion, Bell Pepper, Red Cabbage, Roasted Cauliflower, Roasted Eggplant, Roasted Zucchini
From my kitchenCook this meal
Ingredients & method
- Prep
- 30 mins
- Cook
- 25 mins
- Total
- 55 mins
- Serves
- 4
Protein
- —Option 1 – Seasoned Chickpeas
- 2 cupscooked chickpeas (or one 15 oz can, drained and rinsed)
- 1 tablespoonolive oil
- 1 teaspoonpaprika
- 1 teaspooncumin powder
- ½ teaspoongarlic powder
- to tasteSalt and pepper
- —Option 2 – Falafel
- —Store-bought falafel, prepared according to package instructions
Salad Base
- 4 cupschopped romaine or mixed lettuce
Fresh Vegetable Salad
- 2medium tomatoes, diced
- 1cucumber, diced
- ½red onion, thinly sliced
- —Juice of ½ lemon
- —Salt and pepper
Za'atar Mayo Dressing
- ½ cupmayonnaise
- 1 tablespoonza'atar seasoning
- —Juice of ½ lemon
- 1small garlic clove
- 2–3 tablespoonswater
- to tasteSalt and pepper
Optional Grain
- 2 cupscooked rice
Toasted pita chips
- —Toasted pine nuts or sunflower seeds
Notes & Tips
- This bowl is incredibly flexible. You can use seasoned chickpeas, store-bought falafel, or even both for extra protein and texture.
- Lightly crushing some of the chickpeas while sautéing helps them absorb more seasoning and gives the bowl a heartier bite.
- The za'atar mayo dressing is creamy and herbaceous, while the tahini sauce adds a classic Mediterranean flavor. Use one or both depending on your preference.
- Rice, quinoa, couscous, or bulgur all make excellent bases, but this bowl is equally delicious served over just lettuce for a lighter meal.
- Other delicious additions include roasted vegetables, hummus, baba ghanoush, pickled onions, fresh herbs, or a squeeze of lemon just before serving. It's a great "clean out the fridge" meal that still feels fresh and satisfying.
Step by step
Method
- 01
Prepare the Chickpeas (Optional)
- 02
Heat olive oil in a pan.
- 03
Add the chickpeas and gently crush about one-third of them with the back of a spoon. This creates more texture while keeping plenty of whole chickpeas.
- 04
Add paprika, cumin, garlic powder, salt, and pepper.
- 05
Cook for 5–7 minutes until lightly toasted.
- 06
Alternative: Prepare store-bought falafel according to the package instructions.
- 07
Prepare the Fresh Salad
- 08
Combine tomatoes, cucumber, onion, lemon juice, salt, and pepper.
- 09
Toss well and refrigerate until ready to assemble.
- 10
Prepare the Za'atar Mayo Dressing
- 11
Combine mayonnaise, za'atar, lemon juice, garlic, salt, pepper, and water.
- 12
Whisk or blend until smooth.
- 13
Add more water as needed until the dressing reaches a pourable consistency.
- 14
Prepare the Grain (Optional)
- 15
Cook rice, quinoa, couscous, or bulgur according to package directions.
- 16
Allow it to cool slightly before assembling the bowls.
- 17
Assemble the Bowl
- 18
Start with a layer of lettuce or mixed greens.
- 19
Add rice, quinoa, couscous, or bulgur if using.
- 20
Add the seasoned chickpeas or falafel.
- 21
Spoon over the tomato, cucumber, and onion salad.
- 22
Add olives, banana peppers, and pickled jalapeños.
- 23
Drizzle generously with the za'atar mayo dressing and tahini sauce.
- 24
Finish with feta (if using), parsley, dill, toasted pita chips, pine nuts, or a sprinkle of sumac.
- 25
This Mediterranean Bowl is fresh, colorful, and packed with bright flavors. It is one of those meals that feels both hearty and refreshing, and every component can be prepped ahead of time for easy lunches or dinners throughout the week.
