The “neatballs” in this bowl are made from seitan. Seitan is made entirely out of gluten, the main protein in wheat, so it’s a great protein option for vegetarians and vegans. The exact amount of protein in seitan varies, depending on whether other proteins like soy or legume flours were added during production. A 3-ounce serving usually contains between 15 and 21 grams of protein, which is roughly equivalent to animal proteins like chicken or beef.
Add all ingredients in a medium mixing bowl, stir until well combined, cover and refrigerate until ready to use.
In a medium saucepan, combine dry rice and filtered water and bring to a rolling boil. Reduce heat to a simmer, cover, and cook for 25-30 minutes. In a small skillet, warm the vegetable broth over low heat. Add onions and saute until translucent, about 5 minutes. Add garlic and saute for another minute. Add cooked rice, tumeric, cumin and paprika. Stir to combine and heat through. Stir in parsley. Salt and pepper to taste. Remove from heat and garnish with toasted pine nuts to serve.
Preheat oven to 350 degrees Fahrenheit. Mix chickpeas with oil and salt and mix well to combine. Spread in a single layer on a baking sheet lined with parchment paper. Stir halfway through baking time. Bake for 40-50 minutes until golden brown. Remove from oven, toss with spices and allow to cool.
Place arugula, tomato and cucumber in a medium mixing bowl. Drizzle with olive oil and fresh lemon juice. Sprinkle with za’atar, salt and pepper. Serve with thinly sliced red onion, a few slices of cooked beets, black or greek olives and crumbled dairy-free feta cheese.
To assemble the Mediterranean Good Bowl: in a medium serving bowl, make a bed of arugula salad. Add a few scoops of rice pilaf, tzatziki sauce and a few tablespoons of roasted chickpeas.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.