Salads & Wraps

BBQ Chickpea Salad

February 12, 2023 by Holly Yzquierdo Leave a Comment

This BBQ Chickpea Salad is a delicious source of protein and nutrients that is sure to get you through the day. I pair it with my Homemade BBQ Sauce and a side of sweet potatoes for a satisfying meal full of flavor. You can use your favorite store-bought BBQ sauce if you don’t want to make your own.

You can’t go wrong with chickpeas. They are great to use as a protein base that takes on any flavor, much like chicken. With a bold barbecue sauce, this salad doesn’t even need dressing!

Is Chickpea Salad Healthy?

Chickpeas are a fantastic source of protein. When combined with a variety of vegetables such as corn, tomatoes and onion, this BBQ Chickpea Salad is rich in nutrients. The addition of avocado provides a healthy fat too.

Choosing a BBQ Sauce

Barbecue sauces can be tangy, spicy, sweet or any combination thereof. Any kind will work to coat your chickpeas. I love my own Homemade BBQ Sauce because I can control the ingredients and know exactly what’s in it. My version is sweet and tangy if you want to give it a try. It’s great to have on hand for a variety of recipes. This Spaghetti Squash BBQ Sandwich is one of my favorites.

How to Make BBQ Chickpea Salad

Ingredients

1 can Chickpeas (15 ounce can, drained and rinsed)
1/2 cup Barbecue Sauce
1 head Romaine (or lettuce of your choice, chopped)
1 can Black Beans (15 ounces, drained and rinsed)
1 Tomato (or premade Pico de Gallo)
2 Tbsps White Onion (diced)
1 Jalapeno Pepper (diced for Pico and sliced for garnish, or premade Pico de Gallo)
1 can Corn (drained and rinsed)
1 cup Organic Salsa (divided)
2 Avocado (optional, diced)

Step 1 – Preheat

Preheat your oven to 350 degrees.

Step 2 – Prepare Chickpeas

Drain and rinse the chickpeas. Dry them, and remove any skins by rubbing them with a paper towel.

Step 3 – Bake

Put the chickpeas in a pan and cover with barbecue sauce. Stir so they are covered evenly. Bake for 20 minutes.

Step 4 – Make Pico de Gallo

Dice tomato, onion and a few slices of jalapeno. Stir well. You may add salt or cilantro, but it’s not needed.

Step 5 – Assemble Salad

Divide the lettuce, black beans, corn, BBQ chickpeas, Pico de Gallo (tomatoes, onions and jalapeno) and avocado between bowls. Top with remaining salsa and enjoy!

Additional Toppings

For added flavor, try topping the salad with cilantro, sliced jalapenos or lime wedges. It also taste great with sweet potatoes. I batch cook them at the beginning of the week. Then eat them as a side or mixed into the salad.

Storage

Refrigerate any leftovers in an airtight container for up to five days. To keep avocado from browning, dice just before serving.

More Plant-Based Recipes with Chickpeas

If you enjoyed this recipe, check out these other ideas using chickpeas:

Yield: 4 Servings

BBQ Chickpea Salad

This refreshing take on salad features chickpeas flavored with your favorite barbecue sauce. The southwest flavors combine to create a fulfilling, plant-based meal perfect for lunch or dinner.

Prep Time 30 minutes

Cook Time 20 minutes

Total Time 50 minutes

Ingredients

1 can Chickpeas (15 ounce can, drained and rinsed)
1/2 cup Barbecue Sauce
1 head Romaine (or lettuce of your choice, chopped)
1 can Black Beans (15 ounces, drained and rinsed)
1 Tomato (or premade Pico de Gallo)
2 Tbsps White Onion (diced)
1 Jalapeno Pepper (diced for Pico and sliced for garnish, or premade Pico de Gallo)
1 can Corn (drained and rinsed)
1 cup Organic Salsa (divided)
2 Avocado (optional, diced)

Instructions

Preheat oven to 350 degrees.
Drain and rinse chickpeas. Dry them, and remove any skins by rubbing them with a paper towel.
Put the chickpeas in a pan and cover with barbeque sauce. Stir so they are covered evenly. Bake for 20 minutes.
Dice tomato, onion and a few slices of jalapeno. Stir well. You may add salt or cilantro, but it's not needed.
Divide the lettuce, black beans, corn, BBQ chickpeas, Pico de Gallo (tomatoes, onions and jalapeno) and avocado between bowls. Top with remaining salsa and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to 5 days. To keep the avocado from browning, dice just before serving.
Additional Toppings: Add cilantro, sliced jalapenos, or lime wedges.
Sweet Potatoes: This salad also tastes great with sweet potatoes. Bake them while batch cooking. Then add them as a side or mix them into the salad.

Black Bean Corn Salad with Avocado

April 29, 2021 by Holly Yzquierdo 3 Comments

No cook, fresh, healthy, delicious and easy – This black bean corn salad with avocado checks all the boxes!

I make this salad that also doubles as a dip while I’m doing meal prep for the week. There is no cooking involved when using canned beans and corn.

It is meant to be served cold, but Jim always heats his up. I keep it in the refrigerator to grab for a quick lunch or snack.

Spoon the bean mixture over greens for a fresh salad. It’s much faster than starting a salad from scratch. It also works well over baked potatoes, or scooped up with tortilla chips.

There are many variations of black bean and corn salad, from the ingredients to the name. Sometimes it referred to as black bean and corn salsa or black bean and corn dip.

Want it spicy? Add a jalapeno. Don’t have fresh tomatoes? Grab a can. Don’t like avocado? Leave it out.

Since there is no cooking involved, feel free to experiment with the flavors to make it exactly as you’d like.

Black Bean Salad Recipe

Ingredients

1 can Black Beans (15 ounces, drained and rinsed)
1 can Corn (15 ounces, drained and rinsed)
2 cups Tomatoes (diced)
1/4 cup Red Onion (chopped)
2 cloves Garlic (or 1 tbsp minced garlic)
1 Avocado (diced)
1 Jalapeno Pepper (diced, optional)
2 Lime (juiced)
1/2 tsp Chili Powder
1/4 tsp Cumin
1/8 tsp Salt (if using)
1 head Romain Hearts (or other mixed greens)

Step 1 – Combine Beans and Veggies

In a large mixing bowl, combine the drained and rinsed black beans and corns with the diced tomatoes, pepper, onion, garlic and avocado.

Step 2 – Add Spices

Add the lime juice, chili powder, cumin, and salt. Stir.

Step 3 – Chill and Serve

Store in an air tight container and serve chilled over a bed of greens. You can also serve it over a baked potato or with tortilla chips.

Variations

If you don’t like it spice, omit the jalapeno. Want more spice? Add hot sauce. The addition of cilantro is a great flavor twist too.

Don’t have black beans in your pantry? Replace those with cooked lentils or chickpeas instead.

Storing Leftovers

Keep refrigerated in an air tight container for up to three days. One serving is approximately one cup.

More Black Bean Recipes

Yield: 4 servings

Black Bean Corn Salad with Avocado

Make a fresh, no cook salad that doubles as a salsa.

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Ingredients

1 can Black Beans (15 ounces, drained and rinsed)
1 can Corn (15 ounces, drained and rinsed)
2 cups Tomatoes (diced)
1/4 cup Red Onion (chopped)
2 cloves Garlic (or 1 tbsp minced garlic)
1 Avocado (diced)
1 Jalapeno Pepper (diced, optional)
2 Lime (juiced)
1/2 tsp Chili Powder
1/4 tsp Cumin
1/8 tsp Salt (if using)
1 Head Romain Hearts (or other mixed greens)

Instructions

In a large bowl combine the drained and rinsed black beans and corn with the diced tomatoes, pepper, onion, garlic and avocado.
Add the lime juice, chili powder, cumin, and salt. Stir.
Store in an air tight bowl and serve chilled over a bed of greens.

Notes

Leftovers: Refrigerate in an air tight container for up to three days.
Serving Size: One serving is approximately 1 cup.
More Flavor: Add cilantro or hot sauce for more flavor.
No Black Beans: Use cooked lentils or chickpeas instead.

Sweet Potato and Black Bean Bowl

October 5, 2020 by Holly Yzquierdo 3 Comments

This Sweet Potato and Black Bean Bowl has been living on my personal meal plan for months! We love it! Most often it takes the form of a Sweet Potato and Black Bean Salad because I put all the ingredients on top of a giant bowl of greens.

I first shared this recipe during the Next Step Challenge. It’s been a big hit!

The flavor of this salad is my main reason for loving it. We love sweet potatoes and black beans. Corn and tomatoes are always a good choice for me. Add in the avocado and I’m a happy camper! Of course when I can’t find good avocados I’ll use a little packaged guacamole. Then, instead of salad dressing I use salsa!

The next reason is because I feel great after eating it. The potatoes and beans give me a lot of energy and fuel for my day. I get a lot of greens and veggies. Sometimes I even throw some fruit in there, usually berries.

Batch Cook

To make this easy to throw together on busy week days, we like to batch cook the sweet potatoes on the weekend. You can also cook your beans but I’ve been using canned black beans for ease.

To batch cook the sweet potatoes, preheat your oven to 400 degrees. Then wash and peel your sweet potatoes, then dice them into bite sized pieces. Bake them for 40 minutes.

This recipe serves about 4. It will depend on how much of all the veggies you use. We like to prepare this for busy week day lunches because we can throw everything together in a few minutes.

Sweet Potato and Black Bean Bowl

Ingredients

2 sweet potatoes
1/2 teaspoon sea salt
1 head Romaine (or your favorite greens)
1 can Black Beans, drained and rinsed
1 cup Tomatoes, diced
1 can Corn, drained and rinsed
1 cup Salsa, divided
2 Avocados

Instructions

Preheat oven to 400 degrees.
Wash and peel 2 sweet potatoes. Cube them into bite sized pieces and place them on a cookie sheet covered with parchment paper. Sprinkle salt on the potatoes and bake for 40 minutes. Allow to cook before eating.
Assemble the bowl, starting with a layer of romaine or greens of your choice, add in black beans, cooked sweet potatoes, corn, tomatoes, and avocado. Top the bowl with your favorite salsa.

Other additions we enjoy is adding fresh lime, cilantro, fresh jalapeno, sauerkraut (really), and any other veggies that need to be used up.

Yield: 4

Sweet Potato and Black Bean Bowl

This Sweet Potato and Black Bean Bowl is incredibly satisfying. You'll get a great variety of veggies in an easy to assemble meal. This vegan meal will leave you full and energized.

Prep Time 10 minutes

Cook Time 40 minutes

Additional Time 10 minutes

Total Time 1 hour

Ingredients

2 sweet potatoes
1/2 teaspoon sea salt
1 head Romaine (or your favorite greens)
1 can Black Beans, drained and rinsed
1 cup Tomatoes, diced
1 can Corn, drained and rinsed
1 cup Salsa, divided
2 Avocados

Instructions

Preheat oven to 400 degrees.
Wash and peel 2 sweet potatoes. Cube them into bite sized pieces and place them on a cookie sheet covered with parchment paper. Sprinkle salt on the potatoes and bake for 40 minutes. Allow to cook before eating.
Assemble the bowl, starting with a layer of romaine or greens of your choice, add in black beans, cooked sweet potatoes, corn, tomatoes, and avocado. Top the bowl with your favorite salsa.

Notes

You can also use fresh lime, cilantro, fresh jalapeno, sauerkraut, and any other veggies that need to be used up.

If you plan to carry this to work, I recommend using cherry tomatoes instead of diced tomatoes.

Save time by batch cooking the potatoes ahead of time.

Salads don’t have to be only veggies, adding beans, potatoes and other higher calorie foods like avocados and nuts (if you make them a part of your diet) can help make your salads satisfying and give you the energy you need to conquer your day!

Rainbow Veggie Pinwheels

July 4, 2020 by Holly Yzquierdo 5 Comments

These fresh and colorful Rainbow Veggie Pinwheels are a delicious no-cook meal. Choose your favorite veggies or let everyone make their own for a fun snack or meal. Vegan Pinwheels are a fun appetizer too.

The best part, in my opinion, of these Veggie Pinwheels is that you can get a lot of veggie variety in a couple of bites. The second best part is that everyone can make their own so you get your favorite veggies!

Rainbow Pinwheel Veggies

You can use any veggies you like to make these Veggie Pinwheels but I like to use all the colors of the rainbow!

My favorite veggies to include are:

Red Bell Pepper
Carrots
Yellow Bell Pepper
Baby Spinach
Purple Cabbage

I like to have other options for my kids becuase they don’t love bell peppers the way I do. Other veggie favorites include:

Tomatoes (with seeds removed so they don’t get too wet)
Sweet Peppers
Cucumbers
Avocados
Radishes

These are the complete opposite of the meat and cheese versions I made a decade ago. I called those tortilla roll ups and they were a staple for potlucks and after school snacks. These are a much better alternative, full of fiber and actually good for you!

Veggie Pinwheels with Hummus

Cream cheese is the traditional filling in pinwheels but we use hummus! My Oil-free Hummus is perfect because it’s easy to make with only a few ingredients and tastes great!

Keep Pinwheels from Getting Soggy

The only problem with with making pinwheels ahead of time is they can get soggy. It’s the high water content of veggies. Some veggies will increase the chances of them getting soggy more than others. There are a few options to decrease the chance of your pinwheels getting soggy.

Prep the Veggies but Assemble Later

You can have all your veggies washed, cut and stored separately. Then when it’s time to eat, simply smooth hummus over your tortilla and arrange your veggies. Roll up your pinwheel and slice them up for easy snacking. This is the best option!

Assemble but Don’t Cut

Another option is to assemble your pinwheel but don’t slice it. Instead, wrap it in a paper towel and carefully store it in a container. Then when you are ready to eat, slice and enjoy.

Cutting Ahead of Time

If you have to cut your pinwheels ahead of time because they are going in a lunch box or to a potluck, wait as long as you can before cutting them. If you can cut them right before you leave, you’ll have a better chance of them not being soggy. I would probably wrap them in a paper towel if possible to help absorb moisture in the container.

Vegan Pinwheels are perfect for taking to parties or get-togethers. Everyone loves finger food! You can make them more colorful by using different colored tortillas. Green, red/orange and blue are easy to find.

If you are gluten-free, choose gluten-free tortillas instead of wheat.

Rainbow Veggie Pinwheels

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

4 large wheat tortillas
1 cup hummus
1 red bell pepper, sliced thin
2 carrots, shredded or matchsticks
1 yellow bell pepper, sliced thin
1/2 cup baby spinach leaves
1/2 cup purple cabbage, sliced thin or shredded

Instructions

Spread about ¼ cup hummus over each tortilla. Leave room on the edge.
Arrange the veggies on the hummus covered tortillas (in the order of the rainbow).
Roll up each tortilla tightly.
Cut crosswise into pinwheels and serve.

Notes

See posts for additional notes.

Vegan Lettuce Wraps

June 27, 2020 by Holly Yzquierdo Leave a Comment

Vegan Lettuce Wraps are the perfect light meal for hot or busy days. These whole food plant-based lettuce wraps are easy to customize with your favorite ingredients and sauces.

This page contains affiliate links.

I’ll often prep all the veggies ahead of time and assemble these quickly on my lunch break.

Years ago, I’m talking like almost 20 years ago, I used to order chicken lettuce wraps at Chili’s. They stopped serving them but the memory always stayed with me.

After going plant-based I realized how easy these would be to make using whole foods. These Asian inspired Vegan Lettuce Wraps are perfect for quick meals and easy snacks.

I prefer to eat them with raw veggies. They are so light and refreshing. If you have trouble eating a lot of raw veggies, you could steam or stir fry the veggies first, then assemble the wraps.

Best Lettuce for Lettuce Wraps

I’ve tried a lot of different types of lettuce for lettuce wraps but my favorites are:

Butter Lettuce
Red Leaf or Green Leaf Lettuce
Romaine Lettuce

I recommend using what you like or using what you have. If all else fails, chop it all up and make a salad! Yes, I do that too.

Tofu Filling for Lettuce Wraps

I’m happy to eat my lettuce wraps with just the raw veggies and sauce but I prefer to add tofu. Using baked tofu, sauteed tofu or air fried tofu helps make the lettuce wraps more filling. Leftover tofu is perfect for this. If you aren’t a fan of tofu, or can’t eat soy, I recommend chickpeas.

I won’t always go through the effort to cook tofu but if I have it, I’ll add it. If you are new to tofu, check out my Tofu Starter Guide.

Sauce for Lettuce Wraps

The thing that really makes these plant-based lettuce wraps my favorite is the sauce! Oh, how I love the sauce! It’s mostly natural peanut butter and tamari but I also add a little maple syrup, rice wine vinegar, lime juice and water. Sometimes I’ll add ginger, garlic or turmeric. You can also add crushed red pepper or Sriracha.

The natural peanut butter is way easier than regular peanut butter to mix into a smooth sauce. If you can’t use peanuts, sunflower seed butter works perfectly too. I think tahini would be a good substitute but you may need to change up the proportions.

I use tamari because it’s gluten-free and delicious. If you eat soy, you can use soy sauce. If you need to avoid soy, use coconut aminos.

Plant-Based Lettuce Wraps

These quick and easy Vegan Lettuce Wraps are a great way to use up a lot of veggies and eat the rainbow. Lay out all the ingredients so everyone can build their own.

Lettuce Wrap Ingredients

Large Leaf Lettuce
Shredded Red Cabbage
Bell Pepper, julienne cut (I like red or yellow)
Carrots, matchstick or shredded
Red onion, sliced
Cucumbers, sliced into long sticks or diced

Tofu Ingredients

Tofu, drained, pressed and cubed
Spices are optional but you can use tamari, onion powder and/or garlic.

Sauce Ingredients

1/4 cup natural peanut butter
2 Tablespoons Tamari
2 Tablespoons Maple Syrup
1 teaspoon Rice Wine Vinegar
1 Tablespoon Lime Juice
water (to get pour able consistency)

Directions

For Tofu (optional)

Drain and press your tofu to remove extra moisture. I use my EZ Tofu Press.
Season if desired.
Put tofu on a baking sheet covered with parchment. Bake at 400 degrees for 20 minutes. Then flip tofu and bake for 15 more minutes.
Allow to cool.

For Lettuce Wraps

Wash and chop all veggies as mentioned in the ingredient list.
Place a lettuce leaf on a plate and stack the veggies on top of each other. Don’t overload the wraps or they will be too difficult to pick up and all your ingredients will spill.
Set aside

For Sauce

In a medium bowl, add your peanut butter and tamari and stir well.
Then add the maple syrup, rice wine vinegar and lime juice. Stir again until everything is mixed together. If you are using any other flavors like ginger or turmeric, add them now.
Add water a few tablespoons at a time until you reach the desired consistency. I like mine easy to spoon our or pour. You want it about as thick as cold maple syrup, that will help it stay put.

Assembling the Lettuce Wraps

Take your lettuce wraps filled with veggies, add tofu if you are using, and spoon or pour your sauce on the inside of the lettuce wraps. If your lettuce wraps close, great, if not, tilt your head and eat them like a taco.

Yield: 4 servings

Vegan Lettuce Wraps

Vegan Lettuce Wraps are the perfect light meal for hot or busy days. These whole food plant-based lettuce wraps are easy to customize with your favorite ingredients and sauces.

The veggies and sauce come together quickly. If using tofu, it will take the longest to cook.

Prep Time 10 minutes

Cook Time 40 minutes

Additional Time 5 minutes

Total Time 55 minutes

Ingredients

Lettuce Wrap Ingredients

Large Leaf Lettuce
Shredded Red Cabbage
Bell Pepper, julienne cut (I like red or yellow)
Carrots, matchstick or shredded
Red onion, sliced
Cucumbers, sliced into long sticks or diced

Tofu Ingredients

Tofu, drained, pressed and cubed
Spices are optional but you can use tamari, onion powder and/or garlic.

Sauce Ingredients

1/4 cup natural peanut butter
2 Tablespoons Tamari
2 Tablespoons Maple Syrup
1 teaspoon Rice Wine Vinegar
1 Tablespoon Lime Juice
water (to get pour able consistency)

Instructions

For Tofu

Drain and press your tofu to remove extra moisture. I use my EZ Tofu Press.
Season if desired.
Put tofu on a baking sheet covered with parchment. Bake at 400 degrees for 20 minutes. Then flip tofu and bake for 15 more minutes.
Allow to cool.

For Lettuce Wraps

Wash and chop all veggies as mentioned in the ingredient list.
Place a lettuce leaf on a plate and stack the veggies on top of each other. Don’t overload the wraps or they will be too difficult to pick up and all your ingredients will spill.
Set aside

For Sauce

In a medium bowl, add your peanut butter and tamari and stir well.
Then add the maple syrup, rice wine vinegar and lime juice. Stir again until everything is mixed together. If you are using any other flavors like ginger or turmeric, add them now.
Add water a few tablespoons at a time until you reach the desired consistency. I like mine easy to spoon our or pour. You want it about as thick as cold maple syrup, that will help it stay put.

Assembling Lettuce Wraps

Take your lettuce wraps filled with veggies, add tofu if you are using, and spoon or pour your sauce on the inside of the lettuce wraps. If you lettuce wraps close great, if not, tilt your head and eat them like a taco.

Notes

See substitution notes in blog post.

You can prep this on the weekend by cutting up all the veggies, cooking the tofu and making the sauce. Then assemble in 5 minutes to enjoy throughout the week.

These do not last long once they are assembled and shouldn't be stored for more that a day assembled. The ingredients will stay fresh for 4-5 days if stored separately.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

If you like these flavors, you will love my Quick and Easy Veggie Pad Thai! It comes together just as quickly.

Plant-Based Mediterranean Bowl

March 8, 2019 by Holly Yzquierdo 6 Comments

Every once in a while I get on a kick where I only want to eat one thing, fortunately for me that one thing is a super simple, whole food, Plant-Based Mediterranean Bowl!

The temperatures in Arizona area finally on the rise. I’m slowly putting my soups aside and embracing fresh, raw veggies! If you are still frozen I’m sorry! Maybe you can enjoy this bowl in front of the fire and think about warmer days ahead!

The great thing about Mediterranean Bowls is that you can easily adapt it based on what you have and what you like.

This page contains affiliate links.

Gluten-Free Mediterranean Bowl

Most of the Mediterranean Bowls I’ve seen use quinoa but some use rice or no grain (or pseudo-grain) at all. Quinoa is great because it’s gluten-free, easy to cook, and I always have some in my pantry.

While the quinoa cooked, I got the veggies ready. Romaine lettuce is my favorite but you can choose your favorite greens. I love red and yellow bell peppers, cucumbers, tomatoes, and red onion. Chickpeas were the perfect addition because I also made hummus! My Cilantro Jalapeno Hummus was perfect in this but I may try my Red Pepper Dip next time.

I set out all the veggies, chickpeas and quinoa and my son made his own bowl. His was pretty much the same except he added apples and cuties and left out the hummus and peppers.

After cutting up all the veggies, I have enough for lunches all week plus some snacks! I’ve been able to make a quick salad with the veggies too. It’s so much easier to eat healthy meals when they are prepped and ready to go!

There are endless combinations you can choose for your bowl if this one isn’t exactly your thing.

Sweet Peppers
Artichokes
Avocado
Pickled Onions
Carrots
Sprouts
Micro Greens
Roasted Veggies
Fresh Herbs
Spinach

The list is endless! Please leave a comment and let me know what you want to eat in your bowl!

Oil-Free Mediterranean Bowl

Most Mediterranean Bowls are topped with oil or and oil and vinegar type dressing. The hummus does a great job replacing the need for oil and the extra squeeze of lemon gives it an extra boost of acidity. You do not need the oil!

My boys love balsamic vinegar, if you are a fan, you could try it in this bowl. I didn’t think it would mix well with the hummus so I left it out this time.

When I made this bowl I bought olives to go with it. Our grocery store has an olive bar that I’d been wanting to try. My kids and husband love olives so I thought this would make the bowl a little more fun for them.

I, however, do not like olives. I’ve never found an olive I didn’t want to spit out! HA! While I put a few olives in my bowl I didn’t actually eat them. I loved my bowl so much I couldn’t risk it. More for my family.

Plant-Based Mediterranean Bowl

This Plant-Based Mediterranean Bowl is gluten-free, nut-free, and perfect for the veggie lovers in your house. This meal is easy to make ahead during meal prep and take for lunch or enjoy it at the end of a long day. These measurements make 4+ bowls.

Ingredients

1 cup uncooked quinoa
2 cups water
1 head romaine lettuce (or your favorite lettuce).
1 cucumber
1-2 bell peppers (I used 1 red and 1 yellow)
1/4 cup sliced red onion
1 cup grape tomatoes (or equivalent fresh diced tomatoes)
1 can chickpeas, drained and rinsed
1 lemon
Kalamata olives (optional)
1 cup hummus

Do

Bring 2 cups water to boil, then add the quinoa and cover with a lid. Turn pot down to simmer. Cook for 10 minutes or until quinoa is done and water is absorbed. Fluff quinoa and set aside.
While quinoa is cooking, prepare the veggies. If you haven’t already, wash and dry them. I prefer to peel the cucumbers, dice the red onion, tear or slice the lettuce, and dice the bell pepper. I like to leave my bell peppers in pretty big chunks but its just a personal preference. I’ll leave the tomatoes whole if I’m saving the bowl for later and cut the tomatoes in half if I’m having it now.
Create an assembly line with all the veggies. Drain and rinse your chickpeas.
If you are making hummus from scratch, make it now.
Assemble your bowls.
1. Make a bed of lettuce with 1 cup romaine.
2. Scoop in 1/4-1/2 cup cooked quinoa.
3. Arrange fresh veggies on both sides of the quinoa.
4. Add a dollop of hummus. Since it’s oil-free, I used about 1/4 cup.
5. Spoon in about 1/3 cup of chickpeas.
6. Garnish with lemon wedge and olives.

Serve

This Mediterranean Bowl is perfect for a weekend meal prep that can be enjoyed all week. It tastes just as good coming out of a lunch bag as it does when it’s freshly made, you can’t say that about most lunches!

Yield: 4 Bowls

Plant-Based Mediterranean Bowl

Ingredients

1 cup uncooked quinoa
2 cups water
1 head romaine lettuce (or your favorite lettuce).
1 cucumber
1-2 bell peppers (I used 1 red and 1 yellow)
1/4 cup sliced red onion
1 cup grape tomatoes (or equivalent fresh diced tomatoes)
1 can chickpeas, drained and rinsed
1 lemon
Kalamata olives
1 cup hummus

Instructions

Bring 2 cups water to boil, then add the quinoa and cover with a lid. Turn pot down to simmer. Cook for 10 minutes or until quinoa is done and water is absorbed. Fluff quinoa and set aside.

While quinoa is cooking, prepare the veggies. If you haven’t already, wash and dry them. I prefer to peel the cucumbers, dice the red onion, tear or slice the lettuce, and dice the bell pepper. I like to leave my bell peppers in pretty big chunks but its just a personal preference. I’ll leave the tomatoes whole if I’m saving the bowl for later and cut the tomatoes in half if I’m having it now.

Create an assembly line with all the veggies. Drain and rinse your chickpeas.

If you are making hummus from scratch, make it now.

Assemble your bowls by making a bed of lettuce with 1 cup romaine. Scoop in 1/4-1/2 cup cooked quinoa, then arrange fresh veggies on both sides of the quinoa.

Add a dollop of hummus. Since it’s oil-free, I used about 1/4 cup.

Spoon in about 1/3 cup of chickpeas and garnish with lemon wedge and olives.

Do you eat Mediterranean Bowls? What are your favorite ingredients?

Salads & Wraps

Is Chickpea Salad Healthy?

Choosing a BBQ Sauce

How to Make BBQ Chickpea Salad

Ingredients

Step 1 – Preheat

Step 2 – Prepare Chickpeas

Step 3 – Bake

Step 4 – Make Pico de Gallo

Step 5 – Assemble Salad

Additional Toppings

Storage

More Plant-Based Recipes with Chickpeas

Ingredients

Instructions

Notes

Did you make this recipe?

Black Bean Salad Recipe

Ingredients

Step 1 – Combine Beans and Veggies

Step 2 – Add Spices

Step 3 – Chill and Serve

Variations

Storing Leftovers

More Black Bean Recipes

Ingredients

Instructions

Notes

Did you make this recipe?

Batch Cook

Sweet Potato and Black Bean Bowl

Ingredients

Instructions

Ingredients

Instructions

Notes

Did you make this recipe?

Rainbow Pinwheel Veggies

Veggie Pinwheels with Hummus

Keep Pinwheels from Getting Soggy

Prep the Veggies but Assemble Later

Assemble but Don’t Cut

Cutting Ahead of Time

Ingredients

Instructions

Notes

Did you make this recipe?

Best Lettuce for Lettuce Wraps

Tofu Filling for Lettuce Wraps

Sauce for Lettuce Wraps

Plant-Based Lettuce Wraps

Lettuce Wrap Ingredients

Tofu Ingredients

Sauce Ingredients

Directions

For Tofu (optional)

For Lettuce Wraps

For Sauce

Assembling the Lettuce Wraps

Ingredients

Lettuce Wrap Ingredients

Tofu Ingredients

Sauce Ingredients

Instructions

For Tofu

For Lettuce Wraps

For Sauce

Assembling Lettuce Wraps

Notes

Recommended Products

Did you make this recipe?

Gluten-Free Mediterranean Bowl

Oil-Free Mediterranean Bowl

Plant-Based Mediterranean Bowl

Ingredients

Do

Serve

Ingredients

Instructions

Did you make this recipe?