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Mediterranean GoodBowl

This bowl is layered with so many flavors and textures, you could easily eat this every night of the week and not get bored. It's loaded with za'atar spiced rice pilaf, fresh arugula salad, bright steamed beets, creamy cucumber tzatziki, and seasoned, crunchy chickpeas. It's a nutrient-dense crowd-pleaser that makes for a perfect weeknight meal.

Short on time? Use the Quick Version which relies on a few store-bought staples to speed up the process. If you have a little extra time to spare, jump to the From Scratch version for a completely homemade meal.

Quick Version From Scratch Version

Quick Version

Category
Yields2 Servings

Ingredients

Roasted Nuts
 2 tbsp raw, unroasted pine nuts or almonds from bulk section or a bag
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
 2 cups store-bought pre-cooked frozen or shelf-stable white basmati or brown rice (such as Trader Joe’s or Seeds Of Change brand)
 1 tbsp low-sodium vegetable broth, non-dairy butter, or olive oil
 2 tbsp minced onion
 1 small clove of garlic minced
 ⅛ tsp turmeric powder
 ⅛ tsp ground cumin
 ¼ tsp smoked paprika
 ¼ cup finely chopped parsley
 Salt and pepper, to taste
Roasted Chickpeas
 1 ½ cups store-bought pre-roasted store-bought chickpeas (such as Biena brand Falafel Flavor)
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
 ⅓ cup sliced red onion
 ⅓ cup sliced pre-cooked beets
 ¼ cup black or greek olives, pitted
 ⅓ cup crumbled non-dairy feta cheese (optional; such as Violife brand)
 2 tbsp store-bought hummus or baba ganoush (optional)

Instructions

Tzatziki Sauce with Cucumbers
1

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

Rice Pilaf
2

In a small skillet, warm 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. Add salt and pepper to taste. Remove from heat and garnish with toasted pine nuts to serve.

Arugula Salad
3

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.

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From Scratch Version

Category

Ingredients

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
 ⅛ tsp turmeric powder
 ⅛ 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
 ⅛ tsp ground coriander
 ⅛ tsp ground turmeric
 ⅛ 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
 ⅓ cup sliced red onion
 ⅓ cup sliced pre-cooked beets
 ¼ cup black or greek olives, pitted
 ⅓ cup crumbled non-dairy feta cheese (optional; such as Violife brand)
 2 tbsp store-bought hummus or baba ganoush (optional)

Instructions

Tzatziki Sauce with Cucumbers
1

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

Rice Pilaf
2

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
3

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
4

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.

View comments

Ingredients

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
 ⅛ tsp turmeric powder
 ⅛ 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
 ⅛ tsp ground coriander
 ⅛ tsp ground turmeric
 ⅛ 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
 ⅓ cup sliced red onion
 ⅓ cup sliced pre-cooked beets
 ¼ cup black or greek olives, pitted
 ⅓ cup crumbled non-dairy feta cheese (optional; such as Violife brand)
 2 tbsp store-bought hummus or baba ganoush (optional)

Directions

Tzatziki Sauce with Cucumbers
1

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

Rice Pilaf
2

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
3

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
4

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.

Mediterranean GoodBowl Scratch123
IngredientsDirections

Ingredients

Roasted Nuts
 2 tbsp raw, unroasted pine nuts or almonds from bulk section or a bag
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
 2 cups store-bought pre-cooked frozen or shelf-stable white basmati or brown rice (such as Trader Joe’s or Seeds Of Change brand)
 1 tbsp low-sodium vegetable broth, non-dairy butter, or olive oil
 2 tbsp minced onion
 1 small clove of garlic minced
 ⅛ tsp turmeric powder
 ⅛ tsp ground cumin
 ¼ tsp smoked paprika
 ¼ cup finely chopped parsley
 Salt and pepper, to taste
Roasted Chickpeas
 1 ½ cups store-bought pre-roasted store-bought chickpeas (such as Biena brand Falafel Flavor)
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
 ⅓ cup sliced red onion
 ⅓ cup sliced pre-cooked beets
 ¼ cup black or greek olives, pitted
 ⅓ cup crumbled non-dairy feta cheese (optional; such as Violife brand)
 2 tbsp store-bought hummus or baba ganoush (optional)

Directions

Tzatziki Sauce with Cucumbers
1

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

Rice Pilaf
2

In a small skillet, warm 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. Add salt and pepper to taste. Remove from heat and garnish with toasted pine nuts to serve.

Arugula Salad
3

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.

Mediterranean GoodBowl
IngredientsDirections
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.

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Comments

1 Comment

  1. Christine
    Christine on February 10, 2020 at 9:45 pm

    So good! I made the from scratch version and loved how quickly it came together. My family loved it, too!

    Reply

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