Mediterranean Veg & Bean Bowl
A bright Mediterranean-inspired bowl featuring assorted vegetables, beans, and a zesty dressing. This one-serving dish emphasizes fresh textures, tangy flavors, and a quick skillet cook to brighten pantry veggies with beans for protein.
- Prep Time: 10 min
- Cook Time: 10 min
Servings:
2 servings
(originally 1 serving)Ingredients(scaled)
- 2 1/2 cup cooked chickpeas (or canned, drained and rinsed)
- 2 cup mixed vegetables (e.g., bell pepper strips, cucumber chunks, cherry tomatoes, red onion)
- 4 tablespoons olive oil
- 2 tablespoon lemon juice
- 2 teaspoon red wine vinegar
- 2 1/2 teaspoon dried oregano
- 2 1/2 teaspoon ground cumin
- 2 1/4 teaspoon salt
- 2 1/4 teaspoon black pepper
- 4 tablespoons feta cheese, crumbled (optional for topping)
- 4 tablespoons fresh parsley, chopped (for garnish)
Instructions
- Heat 1 tablespoon olive oil in a skillet over medium heat. Add the vegetables and sauté 4–5 minutes until just tender; vibrant and slightly crisp.
- Stir in chickpeas and cook 2 minutes to warm through. Remove from heat.
- In a small bowl, whisk together lemon juice, remaining olive oil, red wine vinegar, oregano, cumin, salt, and pepper until emulsified.
- Pour dressing over the bowl contents and toss to coat. Serve topped with feta (if using) and parsley.
Chef’s Pro Tips
- Add a drizzle of tahini for a creamier finish if desired.
- If you like crunch, sprinkle toasted pine nuts just before serving.
Serving Suggestions
Pair with warm pita or a simple green salad for a complete meal.
Storage Instructions
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently and add a splash of lemon juice before serving.
Nutritional Estimates
Per serving · 2 servings total
| calories | 320 |
|---|---|
| protein | 12 |
| carbohydrates | 40 |
| fat | 14 |
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