Print Options:

Mediterranean GoodBowl Scratch123

Yields1 ServingPrep Time20 minsCook Time30 minsTotal Time50 mins

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.

Tzatziki Sauce with Cucumbers
 ½ cup unsweetened plain non-dairy yogurt (soy, almond, or coconut)
 ½ large English cucumber or 2 Persian cucumbers, finely chopped
 ½ tsp apple cider vinegar or lemon juice
 1 tbsp fresh dill or 2 teaspoons dried dill
 ¼ tsp sea salt
Rice Pilaf
 1 cup dry rice, preferably white basmati or brown rice
 1 ¾ cups filtered water (plus more water, as needed)
 1 tbsp low-sodium vegetable broth, non-dairy butter, or olive oil
 2 tbsp minced onion
 1 small clove of garlic minced
  tsp turmeric powder
  tsp ground cumin
 ¼ tsp smoked paprika
 ¼ cup finely chopped parsley
 Salt and pepper, to taste
Roasted Chickpeas
 1 ½ cups cooked chickpeas
 1 tbsp avocado oil or coconut oil spray
 ½ tsp sea salt
 ½ tsp ground cumin
 ¼ tsp smoked paprika
  tsp ground coriander
  tsp ground turmeric
  tsp cayenne pepper
 1 pinch of ground cinnamon
 1 pinch of black pepper
Arugula Salad
 2 cups wild or baby arugula
 ½ cup diced tomato
 ½ cup sliced cucumber
 1 tbsp olive oil
 1 ½ tbsp fresh lemon juice
 1 tbsp za’atar spice mix or ground sumac
 Salt and pepper, to taste
  cup sliced red onion
  cup sliced pre-cooked beets
 ¼ cup black or greek olives, pitted
  cup crumbled non-dairy feta cheese (optional; such as Violife brand)
 2 tbsp store-bought hummus or baba ganoush (optional)
Tzatziki Sauce with Cucumbers

Add all ingredients in a medium mixing bowl, stir until well combined, cover and refrigerate until ready to use.

Rice Pilaf

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.

Roasted Chickpeas

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.

Arugula Salad

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.

Nutrition Facts

Servings 1

Amount Per Serving
Calories 743
% Daily Value *
Total Fat 15.5g24%

Saturated Fat 2.1g11%
Cholesterol 0mg
Sodium 212mg9%
Potassium 1283mg37%
Total Carbohydrate 129g43%

Dietary Fiber 19.5g78%
Sugars 12.2g
Protein 25.2g51%

Calcium 16.5%
Iron 47%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.