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Mediterranean Meal Prep

by Isabel Castillo

Inspired by


for 4 servings


  • 15 oz
    chickpeas, 1 can, drained and rinsed (420 g)
  • 1 clove garlic, minced
  • ¼ teaspoon
  • sea salt, to taste
  • ¼ teaspoon
  • ½ lemon, juiced
  • 3 tablespoons
    olive oil, divided
  • 2 tablespoons
  • red pepper flakes, to taste

Mediterranean Bowl

  • 2 tablespoons
    olive oil, divided
  • 1 cup
    quinoa, uncooked, rinsed and drained (170 g)
  • 2 cups
    vegetable broth (480 mL)
  • ¼ teaspoon
    dried thyme
  • ¼ teaspoon
    dried tarragon
  • ¼ teaspoon
    dried parsley
  • 2 lemons, juiced, divided
  • salt, to taste
  • 2 persian cucumbers
  • ½ cup
    grape tomato (100 g)
  • kalamata olive, to taste
  • ½ red onion
  • fresh parsley leaves, to taste
  • pepper, to taste
  • feta cheese, crumbled, to taste
    Calories 465
    Fat 15g
    Carbs 66g
    Fiber 13g
    Sugar 10g
    Protein 17g

Estimated values based on one serving size.



  1. Make the hummus: Add the chickpeas to a food processor with the garlic, paprika, salt, cumin, lemon juice, 2 tablespoons of olive oil, and the water. Pulse until creamy.
  2. Transfer the hummus to a container and top with more olive oil and red pepper flakes. The hummus will keep in the refrigerator for up to 4 days.
  3. Make the Mediterranean bowl: Heat a large skillet over medium heat. Once hot, add 1 tablespoon of olive oil. Pour the quinoa into the skillet and toast for 3-4 minutes, or until light golden brown.
  4. Add the vegetable broth, thyme, tarragon, parsley, juice of 1 lemon, and salt and stir to combine. Bring to a boil, then cover, reduce the heat to low, and simmer for 15-20 minutes, or until the liquid is absorbed and the quinoa is fluffy. Remove the pan from the heat.
  5. Slice the cucumbers, halve the tomatoes, chop the olives, and dice the onion.
  6. Place all of the vegetables in a medium bowl. Add the parsley, remaining tablespoon of olive oil, lemon juice, salt, and pepper. Stir to combine.
  7. To assemble a bowl, add ¼ of the quinoa, ¼ of the vegetables, and ¼ of the hummus to a resealable container. Top the vegetables with crumbled feta.
  8. Store the bowls in the refrigerator for up to 3 days.
  9. Enjoy!




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