Are you looking for a flavorful and nutritious meal that’s perfect for any time of day? Look no further than the Mediterranean bowl, a delicious and satisfying dish that combines the best of Mediterranean cuisine with the convenience of a one-bowl meal.
In this article, we’ll explore 20 different Mediterranean bowl recipes that are fresh, savory, and sure to please even the pickiest eaters. From classic Greek chicken gyro bowls to innovative falafel and hummus bowls, each recipe is carefully crafted to bring out the bold flavors and textures of the Mediterranean region.
So grab a fork and get ready to dive into the world of Mediterranean bowls! In this article, we’ll take you on a culinary journey through the Mediterranean, exploring the rich flavors and ingredients that make these dishes so special.
Greek Chicken Gyro Bowl
Greek Chicken Gyro Bowl Recipe
Savor the flavors of Greece with this easy-to-make and delicious chicken gyro bowl, packed with juicy chicken, crispy pita, and tangy tzatziki sauce.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into thin strips
– 2 tbsp olive oil
– 1 tsp dried oregano
– 1 tsp garlic powder
– Salt and pepper to taste
– 4 small pitas or naan breads
– 1/4 cup tzatziki sauce (see below for recipe)
– 1 cup mixed greens (lettuce, spinach, arugula)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, mix together olive oil, oregano, garlic powder, salt, and pepper.
3. Brush the mixture on both sides of chicken strips.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Warm pita breads by wrapping in foil and heating in oven at 350°F for 5 minutes.
6. Assemble bowls with grilled chicken, tzatziki sauce, mixed greens, cherry tomatoes, and crumbled feta cheese.
Cooking Time: 15-20 minutes
Mediterranean Quinoa Power Bowl
This vibrant bowl is packed with the flavors of the Mediterranean, combining quinoa with roasted vegetables and a tangy feta cheese. A nutritious and filling meal that’s perfect for any time of day.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as broccoli, bell peppers, zucchini, and cherry tomatoes)
– 1/4 cup crumbled feta cheese
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. Preheat oven to 400°F (200°C). Toss vegetables with olive oil, garlic, and salt. Roast for 20-25 minutes, or until tender.
3. In a small bowl, whisk together lemon juice and feta cheese.
4. To assemble the bowls, divide cooked quinoa among four bowls. Top with roasted vegetables, crumbled feta mixture, and garnish with parsley or cilantro if desired.
Cooking Time: 25-30 minutes
Falafel Hummus Bowl with Tahini Drizzle
Start your day off right with a flavorful and nutritious bowl filled with crispy falafel, creamy hummus, and a drizzle of rich tahini.
Ingredients:
– 1 cup cooked chickpeas
– 2 cloves garlic, minced
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 tablespoons olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– 1/2 cup cooked falafel (homemade or store-bought)
– 1/4 cup hummus
– Tahini drizzle ingredients: 1/2 cup tahini, 3 tablespoons lemon juice, 1 tablespoon olive oil
Instructions:
1. In a blender, combine chickpeas, garlic, lemon juice, tahini, olive oil, salt, and pepper. Blend until smooth.
2. Transfer the hummus to a serving bowl. Top with falafel, parsley, and cilantro.
3. To make the tahini drizzle, whisk together tahini, lemon juice, and olive oil in a small bowl.
4. Drizzle the tahini mixture over the top of the hummus and falafel.
Cooking Time: 10-15 minutes
Shrimp and Orzo Mediterranean Bowl
Savor the flavors of the Mediterranean with this quick and easy recipe that combines succulent shrimp, nutty orzo, and a medley of colorful vegetables.
Ingredients:
– 1 cup cooked orzo
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed cherry tomatoes, halved
– 1/4 cup chopped fresh parsley
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Feta cheese crumbles (optional)
Instructions:
1. Cook the orzo according to package instructions.
2. Heat the olive oil in a large skillet over medium-high heat. Add the shrimp and cook until pink, about 2-3 minutes per side.
3. Remove the shrimp from the skillet and set aside. Add the diced onion and minced garlic; cook until softened, about 1 minute.
4. Add the cherry tomatoes to the skillet and cook for an additional 2-3 minutes, or until they start to release their juices.
5. Stir in the cooked orzo, parsley, lemon juice, salt, and pepper. Combine well.
6. Serve the shrimp on top of the orzo mixture. Garnish with feta cheese crumbles, if desired.
Cooking Time: 15-20 minutes
Lemon Garlic Lamb Meatball Bowl
Brighten up your mealtime with this vibrant and flavorful bowl featuring juicy lamb meatballs, a zesty lemon garlic sauce, and tender vegetables. This dish is perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 pound ground lamb
– 1/2 cup breadcrumbs
– 1 egg
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon lemon zest
– Salt and pepper to taste
– 1 cup mixed vegetables (such as bell peppers, zucchini, cherry tomatoes)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine lamb, breadcrumbs, egg, olive oil, garlic, lemon zest, salt, and pepper. Mix well with your hands until just combined.
3. Form into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 18-20 minutes or until cooked through.
5. While the meatballs are cooking, heat a tablespoon of olive oil in a large skillet over medium-high heat. Add mixed vegetables and cook until tender, about 5 minutes.
6. Serve meatballs on top of the vegetables and drizzle with your favorite lemon garlic sauce (such as store-bought or homemade).
Cooking Time: 25-30 minutes
Roasted Eggplant and Chickpea Bowl
Transform humble eggplant and chickpeas into a flavorful, nutritious bowl with this easy recipe.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss eggplant slices with olive oil, cumin, smoked paprika, salt, and pepper until well coated.
3. Spread the eggplant on a baking sheet in a single layer and roast for 20-25 minutes, or until tender and lightly browned.
4. Meanwhile, warm chickpeas in a saucepan over medium heat with a splash of water.
5. To assemble the bowl, place roasted eggplant slices at the bottom, followed by warmed chickpeas, and finish with your choice of toppings (e.g., chopped cilantro, lemon wedges, or crumbled feta cheese).
Cooking Time: 25-30 minutes
Mediterranean Tuna Poke Bowl
A refreshing twist on traditional poke bowls, this Mediterranean-inspired recipe combines the richness of tuna with the bright flavors of the Mediterranean.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/4 cup of olive oil
– 2 cloves of garlic, minced
– 1 tablespoon of freshly squeezed lemon juice
– 1 teaspoon of chopped fresh parsley
– Salt and pepper to taste
– 1/2 cup of cooked quinoa
– 1/2 cup of cherry tomatoes, halved
– 1/4 cup of crumbled feta cheese (optional)
– Fresh parsley leaves for garnish
Instructions:
1. In a medium-sized bowl, whisk together olive oil, garlic, lemon juice, and salt.
2. Add the flaked tuna to the bowl and gently combine with the marinade.
3. Cook quinoa according to package instructions.
4. Divide cooked quinoa between two bowls.
5. Top quinoa with tuna mixture, cherry tomatoes, and crumbled feta cheese (if using).
6. Garnish with fresh parsley leaves and serve immediately.
Cooking Time: 10-12 minutes
Grilled Halloumi and Couscous Bowl
Grilled Halloumi and Couscous Bowl Recipe
Summary:
A flavorful and refreshing summer bowl filled with the creamy, salty goodness of grilled halloumi cheese, served atop a fluffy couscous base with fresh herbs and spices.
Ingredients:
– 250g halloumi cheese
– 1 cup couscous
– 2 cups water
– 2 tbsp olive oil
– 1 tsp ground cumin
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Slice halloumi cheese into 1-inch thick pieces. Brush both sides with olive oil and season with salt and pepper.
3. Grill halloumi for 2-3 minutes per side, until golden brown and slightly charred.
4. Cook couscous according to package instructions using the boiling water method. Fluff with a fork and mix in cumin.
5. Divide couscous among bowls. Top with grilled halloumi, chopped parsley if desired, and serve immediately.
Cooking Time:
– Grilling halloumi: 8-10 minutes
– Cooking couscous: 10-12 minutes
Total time: 20-22 minutes
Sun-Dried Tomato and Feta Farro Bowl
A flavorful and nutritious bowl filled with the essence of sun-kissed tomatoes, creamy feta cheese, and nutty farro.
Ingredients:
– 1 cup cooked farro
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup chopped fresh parsley
– 1/2 cup crumbled feta cheese
– 1/2 cup sun-dried tomatoes, chopped
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Cook farro according to package instructions.
2. In a large bowl, combine mixed greens, parsley, feta cheese, and sun-dried tomatoes.
3. Add cooked farro to the bowl and toss gently to combine.
4. Drizzle with olive oil and season with salt and pepper to taste.
Cooking Time:
– 20 minutes (including cooking time for farro)
Herb-Marinated Chicken Souvlaki Bowl
Elevate your mealtime with this flavorful and nutritious recipe, perfect for a quick weeknight dinner or a weekend gathering. This herb-marinated chicken souvlaki bowl is packed with juicy chicken, crispy vegetables, and creamy tzatziki sauce.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1/4 cup olive oil
– 2 tbsp freshly chopped oregano
– 2 tbsp freshly chopped parsley
– 2 tbsp lemon juice
– 2 cloves garlic, minced
– Salt and pepper to taste
– 4-6 skewers (wooden or metal)
– 1 large zucchini, sliced
– 1 large red bell pepper, sliced
– 1 cup cooked brown rice
– Tzatziki sauce (store-bought or homemade)
Instructions:
1. In a large bowl, whisk together olive oil, oregano, parsley, lemon juice, garlic, salt, and pepper.
2. Add the chicken to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat grill to medium-high heat. Thread chicken onto skewers, leaving a small space between each piece.
4. Grill the chicken for 5-7 minutes per side, or until cooked through.
5. Meanwhile, brush zucchini and bell pepper slices with olive oil and season with salt and pepper. Grill for 3-4 minutes per side, or until tender.
6. Serve grilled chicken and vegetables over brown rice, topped with tzatziki sauce.
Cooking Time: 20-25 minutes
Spicy Harissa Lentil and Rice Bowl
This flavorful bowl combines the warmth of harissa with the comforting simplicity of lentils and rice. A perfect blend of spicy and savory, this dish is ready in under 30 minutes.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon harissa paste
– Salt and pepper, to taste
– 1 cup cooked white or brown rice
– Chopped fresh cilantro or scallions, for garnish (optional)
Instructions:
1. In a medium saucepan, combine lentils and water/broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. Heat olive oil in a large skillet over medium-high. Add chopped onion and cook until translucent, about 5 minutes.
3. Add garlic and harissa paste; cook for an additional 1 minute.
4. Stir in cooked lentils, salt, and pepper. Simmer for 2-3 minutes or until flavors meld together.
5. Fluff cooked rice with a fork. Serve lentil mixture over rice. Garnish with cilantro or scallions, if desired.
Cooking Time: 25-30 minutes
Mediterranean Seafood Paella Bowl
Experience the flavors of the Mediterranean with this seafood-packed paella bowl recipe, featuring succulent shrimp, mussels, and clams, all cooked in a savory saffron-infused rice dish.
Ingredients:
– 1 cup uncooked Arborio rice
– 2 cups water
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 pound shrimp, peeled and deveined
– 1/4 cup mussels, scrubbed and debearded
– 1/4 cup clams, scrubbed
– 1 teaspoon saffron threads, soaked in 1 tablespoon hot water
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onion and garlic; cook until softened, about 3 minutes.
3. Add shrimp, mussels, and clams; cook until seafood is pink and cooked through, about 4-5 minutes.
4. Add rice, saffron mixture, smoked paprika, salt, and pepper. Stir to combine.
5. Gradually add water; bring to a boil. Reduce heat to low; cover and simmer for 18-20 minutes or until rice is tender.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Zucchini and Sweet Potato Falafel Bowl
Discover a flavorful twist on traditional falafel with this vibrant bowl, packed with roasted sweet potatoes, crispy zucchini fritters, and creamy tzatziki sauce.
Ingredients:
– 2 large sweet potatoes
– 1 medium zucchini
– 1/4 cup all-purpose flour
– 1/4 cup breadcrumbs
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Tzatziki sauce (store-bought or homemade)
– Chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C). Pierce sweet potatoes with a fork several times and roast for 45-50 minutes, or until tender.
2. Meanwhile, shred zucchini into long strips. In a bowl, combine flour, breadcrumbs, Parmesan cheese, egg, olive oil, cumin, salt, and pepper. Add shredded zucchini and mix well.
3. Form the mixture into small patties and fry in hot oil until golden brown (about 3-4 minutes per side). Drain on paper towels.
4. Assemble bowls by slicing roasted sweet potatoes, topping with crispy zucchini fritters, and dolloping tzatziki sauce. Garnish with chopped parsley.
Cooking Time: 1 hour 15 minutes
Grilled Octopus and White Bean Salad Bowl
Experience the tender charm of grilled octopus paired with creamy white beans, fresh herbs, and a squeeze of lemon.
Ingredients:
– 1 lb octopus, cleaned and cut into 1-inch pieces
– 2 cups cooked white beans (cannellini or Great Northern work well)
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 2 lemons, cut into wedges
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together olive oil, garlic, salt, and pepper. Add octopus pieces; toss to coat.
3. Grill octopus for 2-3 minutes per side, or until slightly charred and tender.
4. In a separate bowl, combine cooked white beans, parsley, salt, and pepper.
5. To assemble the salad bowls, place grilled octopus on top of white bean mixture. Squeeze a lemon wedge over the dish.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Mediterranean Stuffed Grape Leaves Bowl
Elevate your mealtime with this flavorful and nutritious bowl, packed with the Mediterranean diet’s signature ingredients.
Ingredients:
– 20 grape leaves (fresh or jarred)
– 1 cup cooked rice
– 1/2 cup chopped Kalamata olives
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped scallions (green onions)
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 lemon, cut into wedges (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cooked rice, olives, feta cheese, parsley, scallions, and garlic.
3. Lay grape leaves flat, with the stem end facing you. Place about 1/4 cup of the rice mixture in the center of each leaf.
4. Fold the stem end over the filling, then fold in the sides and roll up the leaf to form a neat package. Repeat with remaining ingredients.
5. Place the stuffed grape leaves in a single layer in a baking dish, seam-side down. Drizzle with olive oil and season with salt and pepper.
6. Bake for 25-30 minutes or until grape leaves are tender.
7. Serve warm, garnished with lemon wedges if desired.
Cooking Time: 25-30 minutes
Roasted Red Pepper and Artichoke Bowl
Roasted Red Pepper and Artichoke Bowl Recipe
A vibrant and flavorful vegetarian bowl filled with roasted red peppers, artichokes, and quinoa.
Ingredients:
– 2 large red bell peppers
– 1 (14 oz) can of artichoke hearts, drained and chopped
– 1 cup cooked quinoa
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: feta cheese, fresh parsley, lemon wedges
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the tops off the red peppers and remove seeds and membranes. Place them on a baking sheet.
3. Drizzle olive oil over the peppers and season with salt and pepper.
4. Roast the peppers in the preheated oven for 30-40 minutes, or until skin is blistered and charred.
5. Remove from oven and let cool. Peel off the skin, then chop into strips.
6. In a large bowl, combine cooked quinoa, roasted red peppers, and chopped artichoke hearts.
7. Season with salt and pepper to taste. If desired, top with feta cheese, fresh parsley, and lemon wedges.
Cooking Time: 40-50 minutes
Greek-Style Beef Kebabs with Tzatziki Bowl
Savor the flavors of Greece with this classic combination of tender beef kebabs and refreshing tzatziki sauce.
Ingredients:
– 1 pound beef sirloin, cut into 1-inch cubes
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon dried oregano
– Salt and pepper, to taste
– 1 large cucumber, peeled and grated
– 1 cup Greek yogurt
– 1/4 cup chopped fresh dill
– 2 tablespoons lemon juice
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, whisk together olive oil, garlic, lemon juice, oregano, salt, and pepper. Add beef cubes and marinate for at least 30 minutes.
3. Thread marinated beef onto skewers, leaving space between each piece.
4. Grill kebabs for 8-10 minutes per side or until cooked to desired level of doneness.
5. Meanwhile, combine cucumber, yogurt, dill, and lemon juice in a bowl to make tzatziki sauce.
6. Serve grilled kebabs with tzatziki sauce spooned over the top.
Cooking Time: 20-25 minutes
Pistachio-Crusted Salmon Grain Bowl
Elevate your grain bowl game with this flavorful and nutritious recipe, featuring pan-seared salmon fillets coated in a crunchy pistachio crust.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup pistachios, finely chopped
– 2 tbsp olive oil
– 1 tsp lemon zest
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 cup cooked quinoa or brown rice
– Roasted vegetables (such as broccoli, carrots, and bell peppers)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together pistachios, olive oil, lemon zest, garlic powder, salt, and pepper.
3. Dip each salmon fillet into the pistachio mixture, coating evenly.
4. Place coated salmon on a baking sheet lined with parchment paper.
5. Roast in the preheated oven for 12-15 minutes or until cooked through.
6. Cook quinoa or brown rice according to package instructions.
7. Toss roasted vegetables with a drizzle of olive oil and season with salt and pepper.
8. Assemble grain bowls by placing cooked salmon on top of quinoa, adding roasted vegetables, and garnishing with chopped parsley (if using).
Cooking Time: 25-30 minutes
Balsamic Fig and Goat Cheese Quinoa Bowl
A sweet and savory quinoa bowl filled with the flavors of figs, goat cheese, and balsamic glaze.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup mixed greens (arugula, spinach, etc.)
– 1/4 cup crumbled goat cheese
– 1/4 cup dried figs, chopped
– 2 tablespoons balsamic glaze
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using water or broth.
2. In a large skillet, heat olive oil over medium-high heat. Add chopped onion and cook until translucent, about 3-4 minutes.
3. Add garlic and cook for an additional minute, stirring constantly.
4. Fluff cooked quinoa with a fork and stir in mixed greens, goat cheese, and chopped figs.
5. Drizzle balsamic glaze over the top and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Cherry Tomato and Cucumber Tabouli Bowl
A refreshing twist on the classic tabouli salad, this recipe combines sweet cherry tomatoes and crunchy cucumbers with fresh parsley and lemon juice.
Ingredients:
– 1 cup cooked bulgur wheat
– 2 cups mixed greens (parsley, mint, basil)
– 1 pint cherry tomatoes, halved
– 2 medium cucumbers, diced
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur wheat and mixed greens.
2. Arrange the cherry tomatoes and cucumber slices on top of the bulgur mixture.
3. Drizzle with lemon juice and season with salt and pepper to taste.
4. Serve immediately and enjoy!
Cooking Time: 10 minutes
Summary
Get ready to transport your taste buds to the Mediterranean with these 20 delicious and refreshing bowl recipes! From classic Greek Chicken Gyro Bowl to exotic Shrimp and Orzo Mediterranean Bowl, and from spicy Harissa Lentil and Rice Bowl to flavorful Balsamic Fig and Goat Cheese Quinoa Bowl, there’s something for everyone. Each recipe is carefully crafted with fresh herbs, tangy flavors, and wholesome ingredients. Whether you’re a foodie or just looking for a quick and easy meal, these Mediterranean bowls are sure to satisfy your cravings.
