Mediterranean Power Protein Bowl (vegan)

This Mediterranean Power Protein Bowl has hearty and fluffy quinoa, fresh vegetables, and a creamy roasted red bell pepper sauce. It is a delicious plant-based vegan meal that is easy to make. Perfect for weeknight dinners or a quick healthy lunch meal.

This Vegan Bowl Recipe is the Best

There are two combinations that really float my boat which are “bowls” and Mediterranean food. I can honestly say they are two of my favorite things when it comes to food. It’s like getting an appetizer sampler at your favorite restaurant. You get to taste all sorts of flavors in one bite. Mmmm!  

These savory Mediterranean Protein Bowls are packed with healthy fats, carbohydrates, protein, fiber, and all the vitamins and minerals provided by the vegetables. The best part is the creamy, dreamy bell pepper sauce to top it all off. They are simple to make, customizable, and so darn delicious. 

Are Vegan Protein Bowls Good For Meal Prep?

Yes! There’s nothing easier than making a large batch of quinoa, chopping some veggies, and blending the creamy bell pepper sauce. Make it all on Sunday and throw it all in the fridge for a simple, go-to meal in minutes. 

Why is Mediterranean Food so Healthy? 

Have you heard of the “Blue Zones”? They are areas within the world that have the longest-living people. (Hence, they are doing something right.)

All of the blue zones have similar ways of living and we can learn a thing or two from them. The common cuisine in all of these areas is Mediterranean food. That means their diet consists of good fats like avocado and olive oil, a lot of vegetables, healthy carbohydrates, a small portion of meat, and red wine. 

They also live a very active life, are filled with peace by managing stress, and make rest a priority.  

That is why I have a love-love relationship with the Mediterranean diet. Not only does it taste amazing but the diet itself is made up of the most wonderful foods on this planet. This Mediterranean Protein Bowl is packed with all of these healthy ingredients that are found in the Blue Zone diet.    

What are the Ingredients?

The ingredients are all simple and easy to modify.  

Chickpeas provide a good amount of protein and fiber to these bowls. I like to use a can of organic chickpeas, also known as garbanzo beans.  Great Nothern Beans would be an alternative if needed.

Quinoa is a healthy, unprocessed carbohydrate that is the base of this recipe. One little secret I have to cook the perfect warm quinoa is to use vegetable stock instead of water. It brings out so many great flavors. Shhh, that’s our little secret.

Cucumber brings the perfect cool crunch to this meal. Ideally, use an English cucumber or Persian cucumber otherwise a normal cucumber will do. I like to skin the cucumber if it is not an English cucumber variety. There’s nothing better than cool, crisp fresh veggies.

Pickled red onions are the perfect touch. You could undoubtedly use raw, thinly sliced onion or grilled onion. There’s something about the vinegar that adds to this salad, though. It’s a good idea to make these easy mason jar pickled red onions the night before and you will be all set.

Avocado slices have a creamy effect on this dinner. They also provide a good amount of healthy fat, fiber, and protein making this a true super-food salad.

Microgreens are the new big thing, have you heard? They are tasty, a little crunchy and so darn healthy! They are jam-packed with so many nutrients! 

Red pepper sauce completes this Mediterranean Protein Bowl with a creamy, savory, and mouth-watering final touch. Trust me, this will make or break this meal. And the plus is that this sauce is good on anything from potatoes, eggs, pasta, or roasted veggies. This includes a jar of roasted bell peppers, extra virgin olive oil, fresh garlic. lemon juice, nutritional yeast, sun-dried tomatoes, smoked paprika, red pepper flakes, and salt. For a more mild flavor, remove the red pepper flakes.\

Optional toppings include lemon wedges and fresh minced parsley.

Other Optional Toppings

The best thing about this vegan recipe is that it is customizable to your taste buds. There are many other great additions to try. Here are a few ideas to explore.

Cherry tomatoes: Talk about sweetness. These cute little tomatoes can add a burst of flavor and juiciness to the bowl!

​Kalamata olives: Did you know olives are a big staple of the Mediterranean diet? Feel free to add a few to this bowl to make it even more hearty! 

Creamy hummus: Hummus is always a great add-on to a vegan Buddha bowl as is a great source of fiber and added protein. Simply add a dollop of hummus to the top of your bowl.

Fresh greens: I don’t know about you but adding fresh greens to every meal is the way to make your skin glow and your stomach happy. Go for it! 

How to Make These Vegan Mediterranean Bowls

Make a vegan Mediterranean bowl in a matter of minutes. The key is prepping a few of the ingredients beforehand.

Note: Make the pickled onions the night before. These easy pickled onions are wonderful. While I recommend making them the night before, the morning of will work.

Step one: Cook the quinoa on the stove, according to the package instructions. Allow it to cool.

Step two: While the quinoa is cooking, chop the cucumber and avocado. Also, rinse and drain a can of chickpeas.

Step three: Once the quinoa is finished cooking, remove it from the heat. Add the chickpeas and salt to the quinoa, stir it up, and place the lid on top. Set the pan aside.

Step four: For the sauce, simply throw everything into a blender and blend it until it becomes smooth and creamy roughly 2 minutes. 

Step five: Assemble the bowls. Start with about half a cup of cooked quinoa as the base. Next, add avocado, cucumbers, pickled onion, and microgreens. Last, pour the creamy, dreamy Roasted Bell Pepper Sauce over the bowl. Serve with a few lemon wedges as garnish.  

Tips + Modifications

This recipe will make about 3-4 bowls. Feel free to make this ahead of time as a meal prep lunch or dinner. Keep the items separate in the fridge and assemble your meal as needed. Better yet, prepare the bowls into separate meal prep containers for an easy grab-and-go meal.

The bowl ingredients should last about 3 days in the fridge. I do recommend keeping a few extra avocados on hand as cut avocados brown easily.

To reheat, simply add the quinoa and bean mixture to a microwave-safe bowl, place a paper towel or microwavable cover over the bowl, reheat for 30-40 seconds, give it a stir, and reheat for another 30 seconds or so. Optionally, heat the sauce in the microwave using the same procedure for about 30-40 seconds total.

More Vegan Meals That You Will Love

These plant-based chickpea and kale wraps with tahini sauce are delicious and easy to make for lunch. There is no doubt they will become your new go-to recipe. Make them in ten minutes and feel great after enjoying these healthy and filling wraps.

This vegan roasted bell pepper and veggie pasta is made from simple ingredients and has a blended red pepper pasta sauce. It’s packed with roasted vegetables, fresh basil, and soaked cashews for creaminess. You’ll make this Vegan Roasted Bell Pepper and Veggie Pasta part of your weekly menu routine because it’s that tasty.

Enjoy!

XOXO

Michelle