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.

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)

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 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

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 2

Amount Per Serving
Calories 431

% Daily Value *
Total Fat 10.4g16%

Saturated Fat 1.9g10%
Cholesterol 0mg
Total Carbohydrate 71.6g24%

Dietary Fiber 17.2g69%

Sugars 14g
Protein 17g34%

Calcium 6%
Iron 37.5%
Vitamin D 0%

* 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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Mediterranean GoodBowl

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