Written by 3:39 pm Mediterranean diet Lunch Recipes, Recipes ‱ 31 Comments

Mediterranean Plant Protein Power Bowl

This Mediterranean Plant Protein Power Bowl is packed full of delicious flavor, protein, healthy fats, and fresh vegetables. The perfect mediterranean diet lunch to fuel your body and taste buds.

mediterranean plant protein power bowl

This Mediterranean Plant Protein Power Bowl is packed full of delicious flavor, protein, healthy fats, and fresh vegetables. The perfect mediterranean diet lunch to fuel your body and taste buds.


Note – this post was originally posted in 2016, but has since been updated slightly and reposted.

Increasing those Veggies

One of my goals these past few months has been to try and increase my daily intake of vegetables. I tend to have vegetables with dinner but skip the greens at breakfast and lunch. Salads are a quick, easy way to get extra veggies at lunch, but eating the same type of food day after day makes me super bored.

Needless to say, I got excited when I found out my monthly challenge for The Recipe Redux group was to share a healthy plant protein power bowl. I love all foods you can serve in a single bowl or make in one pan. It makes cooking much easier and clean up is a breeze. High priorities in my life.

Benefits of “Power Bowls”

mediterranean plan protein power bowl - quinoa, hummus, olives, cucumber and tomato in a bowl

Power bowls are a delicious food trend that’s been showing up everywhere. The idea is that you pack a bunch of “power” foods in one bowl to make a complete meal.

  • superfoods designed to provide an array of health/nutritional benefits
  • protein to fuel your body
  • healthy fats to keep you feeling full longer
  • high fiber veggies to aid in digestion and keep cholesterol levels low

Mediterranean Plant Protein Power Bowl

mediterranean plan protein power bowl - quinoa, hummus, olives, cucumber and tomato. a quick and easy vegetarian mediterranean lunch recipe

This Mediterranean Plant Protein Power Bowl has become one of my go-to meals for lunch. Filled with spinach, tomatoes, avocado, quinoa, hummus, red onion, cucumber and olives, it meets every one of the power food examples listed above. Plus it’s so simple to pull together and is just so good tasting!

Spotlight on Quinoa

quinoa served on top of cucumbers, olives, hummus, tomato and red onion

Quinoa is a great plant-based protein. It’s a naturally gluten-free grain (actually it’s technically a seed) that contains carbohydrates, protein, and fiber. 

Just 1/2 cup provides between 7-9 grams of protein. You can easily cook it over the stovetop or even in the microwave. In this recipe, I prepared it on the stove using vegetable broth in place of water to give it an extra hint of flavor. 

I typically make a batch on Sundays to have on hand during the week. It works great on salad, in soups or as a side dish.

Protein Bowls Pack a Punch

mediterranean plan protein power bowl - quinoa, hummus, olives, cucumber and tomato in a bowl

This Mediterranean Plant Protein Power Bowl contains an awesome 20 grams of protein, in just one bowl! Low in calorie, high in heart healthy fats, and a great source of fiber, this one bowl meal makes the perfect lunch.

Mediterranean Plant Protein Power Bowl

A protein packed vegetarian lunch that is full of hearty mediterranean ingredients like hummus, olives cucumber and tomato and topped with quinoa for a filling dish. 
Course dinner, lunch
Cuisine Mediterranean
Keyword avocado, couscous, vegetarian, hummus, mediterranean diet, protein bowl, quinoa
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2 bowls
Author Brynn at The Domestic Dietitian

Ingredients

  • 1 cup quinoa uncooked
  • 2 cups vegetable broth
  • 2 cups spinach
  • 1/2 cup cherry tomatoes
  • 1/4 cup kalamata olives sliced
  • 1/4 cup hummus
  • 1/2 cucumber sliced
  • 1/4 red onion thinly sliced
  • 1/2 avocado diced
  • 2 tbsp olive oil
  • 1/2 lemon juiced
  • 1 tsp red wine vinegar
  • dill optional

Instructions

  • Add quinoa and vegetable broth to a pot over high heat on the stove. Bring to a boil, then reduce heat to simmer. Cover and cook on simmer for additional 10 minutes (until majority of cooking liquid has been absorbed by quinoa). Remove from heat
  • Add spinach leaves, cherry tomatoes, olives, hummus, cucumber, red onion, avocado and quinoa to large bowl. 
  • Drizzle with olive oil, lemon juice and red wine vinegar
  • Season with salt and pepper (to taste) and add fresh chopped dill (if desired)

Notes

Quinoa can also be prepared with water in place of vegetable broth. 
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Tags: , Last modified: August 26, 2022
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