17 Mediterranean Bowls Recipes for Clean Eating

Greek Quinoa Salad

This delightful Greek Quinoa Salad is a refreshing and nutritious way to start your journey into Mediterranean bowls for clean eating.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Cooking method:

1. Cook the quinoa by bringing water to a boil, then add quinoa and reduce heat to low. Cover and simmer for about 15 minutes or until water is absorbed.
2. In a large bowl, combine cooked quinoa, tomatoes, cucumber, red onion, olives, and feta cheese.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Pour dressing over the quinoa mixture and toss gently to combine.
5. Garnish with fresh parsley before serving.

Mediterranean Chickpea Bowl

Packed with protein and flavor, this Mediterranean Chickpea Bowl is perfect for a quick and healthy meal.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 red bell pepper, diced
• 1 small red onion, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/4 cup Kalamata olives, sliced
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil for garnish

Cooking method:

1. In a large bowl, combine chickpeas, bell pepper, onion, cherry tomatoes, cucumber, and olives.
2. In a small bowl, whisk olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to coat evenly.
4. Garnish with fresh basil before serving.

Spicy Harissa Lamb Bowl

This Spicy Harissa Lamb Bowl provides a hearty and flavorful dining experience with a spicy kick.

Ingredients:

• 1 lb lamb chops
• 2 tablespoons harissa paste
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 cup couscous, cooked
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, chopped
• 2 tablespoons plain Greek yogurt
• Fresh mint leaves for garnish

Cooking method:

1. Rub lamb chops with harissa paste, olive oil, salt, and pepper. Marinate for at least 30 minutes.
2. Grill or pan-sear lamb chops to desired doneness, then let rest.
3. Prepare couscous according to package instructions.
4. In a bowl, arrange couscous, cherry tomatoes, and cucumber.
5. Top with lamb chops and a dollop of Greek yogurt.
6. Garnish with fresh mint leaves before serving.

Falafel Bowl with Tahini Sauce

Savor the classic flavors of the Mediterranean with this Falafel Bowl, complete with a creamy tahini sauce.

Ingredients:

• 12 falafel balls (store-bought or homemade)
• 1 cup mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/4 cup red cabbage, shredded
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste

Cooking method:

1. Heat falafel balls according to package instructions.
2. In a bowl, whisk together tahini, lemon juice, garlic, salt, and pepper.
3. Arrange mixed greens, cherry tomatoes, cucumber, and cabbage in a serving bowl.
4. Place falafel balls on top and drizzle with tahini sauce.

Roasted Vegetable Couscous Bowl

Embrace the simplicity and taste of roasted vegetables in this delightful couscous bowl.

Ingredients:

• 1 cup couscous
• 1 zucchini, sliced
• 1 red bell pepper, diced
• 1 small eggplant, cubed
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/4 cup feta cheese, crumbled
• Fresh basil for garnish

Cooking method:

1. Preheat oven to 425°F (220°C).
2. Toss zucchini, bell pepper, and eggplant with olive oil, salt, and pepper.
3. Spread vegetables on a baking sheet and roast for 25-30 minutes until tender.
4. Cook couscous according to package instructions.
5. In a serving bowl, combine couscous with roasted vegetables.
6. Sprinkle with feta cheese and garnish with fresh basil.

Grilled Shrimp and Orzo Bowl

This Grilled Shrimp and Orzo Bowl is a perfect blend of flavors and textures with a delightful Mediterranean twist.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 cup orzo pasta, cooked
• 1/2 cup cherry tomatoes, halved
• 1/4 cup artichoke hearts, chopped
• Lemon wedges for serving

Cooking method:

1. Toss shrimp with olive oil, paprika, salt, and pepper.
2. Grill shrimp for 2-3 minutes per side until cooked through.
3. Cook orzo according to package instructions.
4. In a bowl, combine orzo, cherry tomatoes, and artichoke hearts.
5. Top with grilled shrimp and serve with lemon wedges.

Mediterranean Tuna Bowl

This Mediterranean Tuna Bowl is a quick and satisfying meal that brings together all the authentic flavors you crave.

Ingredients:

• 1 can tuna, drained
• 1/2 cup quinoa, cooked
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 1/4 cup Kalamata olives, sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh dill for garnish

Cooking method:

1. In a bowl, mix tuna with olive oil, lemon juice, salt, and pepper.
2. Layer quinoa, cherry tomatoes, cucumber, and olives in a serving bowl.
3. Top with tuna mixture and garnish with fresh dill.

Turkish Lentil Bowl

Experience the earthy taste of lentils with aromatic spices in this Turkish Lentil Bowl.

Ingredients:

• 1 cup lentils, rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1/2 teaspoon turmeric
• Salt and pepper to taste
• 1/4 cup parsley, chopped

Cooking method:

1. In a pot, sauté onion and garlic until fragrant.
2. Add lentils, vegetable broth, cumin, turmeric, salt, and pepper. Bring to a boil.
3. Reduce heat and simmer for 25-30 minutes until lentils are tender.
4. Serve in bowls and garnish with chopped parsley.

Za'atar Chicken Bowl

Indulge in this Za'atar Chicken Bowl that combines juicy chicken with a blend of Mediterranean spices.

Ingredients:

• 2 chicken breasts
• 2 tablespoons za'atar seasoning
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 cup bulgur wheat, cooked
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• Lemon wedges for serving

Cooking method:

1. Rub chicken breasts with za'atar seasoning, olive oil, salt, and pepper.
2. Grill or pan-sear chicken until cooked through.
3. Cook bulgur wheat according to package instructions.
4. In a bowl, combine bulgur wheat, cherry tomatoes, and cucumber.
5. Top with sliced chicken and serve with lemon wedges.

Eggplant and Hummus Bowl

This Eggplant and Hummus Bowl is a creamy, heart-healthy option that's packed with flavor.

Ingredients:

• 1 large eggplant, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/2 cup hummus
• 1/4 cup cherry tomatoes, halved
• Fresh parsley for garnish

Cooking method:

1. Preheat grill or oven to 400°F (200°C).
2. Brush eggplant slices with olive oil, salt, and pepper.
3. Grill or roast eggplant for 15-20 minutes until tender.
4. In a bowl, spread hummus and layer with roasted eggplant and cherry tomatoes.
5. Garnish with fresh parsley before serving.