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5-Minute Mediterranean Bowl – Healthy Lunch Meal Prep

The 5-Minute Mediterranean Bowl is the ultimate fast, fresh, and healthy lunch you can throw together anytime. Inspired by classic Mediterranean flavors, this bowl combines crisp vegetables, hearty chickpeas, creamy hummus, and a touch of tzatziki for a meal that’s light yet satisfying. It’s perfect for busy days, quick work-from-home lunches, or simple meal prep when you want something nutritious without cooking. Everything is fresh, balanced, and ready in minutes. Perfect for: Healthy lunch meal prep No-cook meals Mediterranean-style eating Busy weekdays
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Prep Time 5 minutes
Total Time 5 minutes
Servings: 1 servings
Ingredients Equipment Method Notes
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Categories
🎂 Birthday 🍳 Breakfast 🍽️ Lunch 🍲 Dinner 🍰 Dessert 🥗 Salad 🥤 Drinks 💚 Healthy 🎄 Christmas 🦃 Thanksgiving 🎃 Halloween
Suggested recipes
Butterscotch Choc Chip Cookies
Raspberry Crumble Cookies
Honey BBQ Chicken Tacos
Creamy Clam Chowder

Ingredients
  

  • ½ cup cherry tomatoes halved
  • ⅓ cup canned chickpeas drained and rinsed
  • 1 small cucumber diced
  • 1 spring onion thinly sliced
  • 1 small bunch fresh parsley finely chopped
  • 7 olives sliced
  • 2 tablespoons cooked quinoa
  • 2 tablespoons hummus
  • 1 tablespoon tzatziki
  • Freshly ground black pepper to taste
  • Olive oil to taste
  • These ingredients come together to create a bowl that’s fresh creamy, and perfectly balanced.
Adem Recipes App
Adem Recipes Daily
Free app • 1800+ recipes • iOS & Android
Screenshot 1
Screenshot 2
Screenshot 3
Screenshot 4
Screenshot 5
Categories
🎂 Birthday 🍳 Breakfast 🍽️ Lunch 🍲 Dinner 🍰 Dessert 🥗 Salad 🥤 Drinks 💚 Healthy 🎄 Christmas 🦃 Thanksgiving 🎃 Halloween
Suggested recipes
Butterscotch Choc Chip Cookies
Raspberry Crumble Cookies
Honey BBQ Chicken Tacos
Creamy Clam Chowder

Equipment

  • Medium bowl
  • Knife
  • Cutting board
  • Spoon
  • Measuring spoons

Method
 

Step 1:
  1. Add the cherry tomatoes, chickpeas, cucumber, spring onion, parsley, olives, and cooked quinoa to a medium bowl.
Step 2:
  1. Drizzle lightly with olive oil and sprinkle with freshly ground black pepper.
Step 3:
  1. Gently toss everything together until well combined.
Step 4:
  1. Add the hummus and tzatziki on top or along the side.
Step 5:
  1. Serve immediately, or cover and refrigerate for later.
  2. That’s it—fresh, healthy, and ready in minutes.

Notes

🧊 Storage & Reheating
Storage:
Store in an airtight container in the refrigerator for up to 2 days
Tip:
Add hummus and tzatziki just before serving for best texture
No reheating required.
🥄 Variations
More protein: Add extra chickpeas or quinoa
Extra crunch: Add bell peppers or radishes
Dairy-free: Skip tzatziki and add more hummus
Herb swap: Use mint instead of parsley
Spicy touch: Add chili flakes
Each variation keeps the bowl fresh, flexible, and nutrient-rich.
❓ 10 FAQs
Is this bowl filling enough for lunch?
Yes, chickpeas and quinoa provide lasting energy.
Can I meal prep this?
Yes, it keeps well for short-term prep.
Is this vegetarian-friendly?
Yes, it’s plant-based.
Can I skip quinoa?
Yes, it’s optional.
Is this healthy?
Yes, it’s balanced and nutrient-dense.
Can kids eat this?
Yes, the flavors are mild.
What olives work best?
Any olives you enjoy.
Does it need salt?
Olives and hummus add natural saltiness.
Can I double the recipe?
Yes, just scale the ingredients.
What makes it Mediterranean?
Fresh veggies, olives, hummus, and herbs.
🏁 Conclusion
The 5-Minute Mediterranean Bowl proves that healthy eating doesn’t have to be complicated. With fresh ingredients, bold flavors, and zero cooking, it’s the kind of lunch you’ll want to make again and again.
Simple, nourishing, and delicious—this bowl is a true everyday win.