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CuisineEuropeanMediterraneanHigh-FiberHigh-ProteinUnder 1 HourMeal PrepStove TopFood ProcessorLunchEasyVegetarianHealthyGluten-Free

Mediterranean Meal Prep

featured in Meal Prep For When Chicken And Rice Gets Boring

Bright and colorful veggies like tomatoes, cucumbers, and olives are mixed with protein-packed hummus and quinoa, then topped with a tangy lemon and garlic dressing for a healthy and flavorful meal prep option.

Isabel Castillo
Tasty Team
May 04, 2023
97% would make again
Mediterranean Meal Prep

Inspired by realsimple.com

Ingredients

for 4 servings

Hummus

  • 15 oz chickpeas (425 g), drained and rinsed
  • 1 clove garlic, minced
  • ¼ teaspoon paprika
  • sea salt, to taste
  • ¼ teaspoon cumin
  • ½ lemon, juiced
  • 3 tablespoons olive oil, divided
  • 2 tablespoons water
  • red pepper flake, to taste

Mediterranean Bowl

  • 2 tablespoons olive oil, divided
  • 1 cup uncooked quinoa (170 g), rinsed and drained
  • 2 cups vegetable broth (480 mL)
  • ¼ teaspoon dried thyme
  • ¼ teaspoon dried tarragon
  • ¼ teaspoon dried parsley
  • 2 lemons, juiced, divided
  • kosher salt, to taste
  • 2 persian cucumbers
  • ½ cup grape tomatoes (100 g)
  • Kalamata olife, to taste
  • ½ red onion
  • fresh parsley leaf, to taste
  • freshly ground black pepper, to taste
  • crumbled feta cheese, to taste

Nutrition Info

  • Calories 938
  • Fat 53g
  • Carbs 97g
  • Fiber 15g
  • Sugar 19g
  • Protein 18g

Estimated values based on one serving size.

Preparation

  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!
  10. Ready for a smarter way to find recipes? Use Botatouille, our AI-powered food genius in the Tasty app. Download here

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Mediterranean Meal Prep

Inspired by realsimple.com