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Mediterranean Bowls: Meal Prep

Another week, another meal prep; this time Mediterranean inspired!

If you find yourself struggling with time to make lunch throughout the week, this is for you.

Meal prepping will help alleviate the stress when it comes to trying to eat healthier & set you up for a great week ahead filled with nutritious, delicious, wholesome meals.

These take less than 40 minutes to put together, costs less than $25 & makes 5 meals.

The dressing for these is hummus; one of my all-time favorites! Hummus takes minimal ingredients, is super creamy & versatile. Paprika or cumin are great spices to add to the recipe below to mix up the flavor.

If you're needing an additional dressing for the bowls, I've added a Garlic Lemon dressing that will pair perfectly with these too.

I used quinoa as the base for these bowls, but brown or cauliflower rice would work too. Feel free to mix it up by adding in some grilled chicken & other veggies you like to tailor these to your tastebuds!

Printable PDF for Recipe!
Download PDF • 3.11MB

Ingredients for the bowls (5 servings):

  • 2 (15 oz cans) garbanzo beans, drained & rinsed

  • 1 tbsp olive oil

  • 1 tbsp garlic powder

  • 2 1/2 cups quinoa

  • 2 cups arugula

  • 2 cups cherry tomatoes, halved

  • 1 cucumber, chopped

  • 1/2 red onion, chopped

  • salt & pepper to taste

Recommended Toppings:

  • cilantro, chopped

  • red pepper flakes

  • lemon juice

Ingredients for the Garlic Lemon Hummus:

  • 2 (15 oz) cans garbanzo beans, drained & rinsed

  • 3 tbsp tahini

  • 1 tbsp olive oil

  • 4 cloves of garlic

  • 1/2 tsp salt

  • juice of 1 lemon

  • 1/4 cup water

**if you like spice add in some red pepper flakes or hot sauce

Garlic Lemon Dressing (optional):

  • 2 cloves of garlic, minced

  • 2 lemons, juiced

  • 1 tbsp tahini

  • 1 tbsp water

  • salt & pepper to taste


1. Preheat oven to 450 F. Line a small baking sheet with parchment paper.

2. Add drained & rinsed garbanzo bean, olive oil, garlic powder, salt & pepper to a small bowl. Mix together until evenly combined & spread evenly on the baking sheet. Place into the oven for 25 minutes, then remove, mix them around with a spatula, then place back into the oven for 10-15 minutes until crispy. Set aside to cool.

3. Add quinoa to a medium pot with 5 cups of water. Place the stove on high heat until water begins to boil. Once boiling, stir, reduce heat to medium-low, cover and cook for 15 minutes (until all water is absorbed). Set aside to cool.

4. Make the hummus by placing all the ingredients into a food processor or blender, place on high until a thick creamy consistency. Stop to scrape down the sides as necessary. **If you want it to be super creamy, add in an extra tbsp of tahini.

5. Chop the tomatoes, cucumber & onion. Assemble the bowls by evenly distributing the quinoa, arugula, tomato, cucumber, onion & crispy garbanzo beans. Place a dollop of hummus on the side for the dressing. Add the recommended toppings: cilantro & red pepper flakes. Then, place the lid on & enjoy during the week.

**Optional: Make the Garlic Lemon dressing by placing the minced garlic, lemon juice, tahini, water, salt & pepper in a bowl & whisk until well combined. Place in a separate container & use as an additional dressing on the bowls throughout the week. Enjoy!


Health Benefits from Ingredients in the Bowls:

  • Arugula reduces inflammation, improves bone health, lowers risk of diabetes

  • Chickpeas support satiety, weight loss, & blood sugar regulation, aid digestion, lower cholesterol

  • Cucumbers hydrates and cools body, boosts skin health, aids weight loss, supports eye health

  • Garlic boosts immunity, reduces blood pressure, promotes detoxification & heart health

  • Lemon supports weight loss, promotes detoxification, boosts immunity, reduces inflammation

  • Olive Oil lowers cholesterol, promotes heart health, reduces inflammation

  • Onion boosts immunity, promotes heart health, reduces risk of cancer

  • Tahini supports skin & muscle health

  • Tomato reduces inflammation, promotes heart health, may help reduce risk of stroke

xoxo Holly


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