What are some easy Mediterranean diet meals for dinner?

Start with bowls like this turmeric chickpea rice bowl , then branch into dishes like grilled salmon with lentils, zucchini boats stuffed with ricotta and mushrooms, or one-pot chicken with herbs and olives. Simplicity is the Mediterranean way.

How can I add more plant-based protein to Mediterranean dishes?

Incorporate staples like chickpeas, lentils, quinoa, tahini, and nuts. Layer them into grain bowls, salads, or pasta alternatives. Swapping yogurt-based sauces for hummus or tahini adds creaminess and protein in one step.

Is rice allowed on the Mediterranean diet?

Absolutely. Brown rice, wild rice, and other whole grains are commonly used. They serve as hearty bases for vegetables, legumes, and lean proteins just like in this chickpea rice bowl.

What are high-protein vegetarian options in the Mediterranean diet?

This turmeric chickpea rice bowl is a perfect example. Other options include lentil stews, stuffed eggplant, or grain salads with nuts and cheese. You can also enjoy cottage cheese, Greek yogurt, and high-protein vegetables like spinach and broccoli.

Turmeric Chickpea Rice Bowl | 30-Min Power Recipe

Name: Turmeric Chickpea Rice Bowl – Mediterranean Protein in 30 Minutes
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 1 cup cooked brown rice or quinoa; 1 can chickpeas, rinsed and drained; 1 tbsp olive oil; 1 tsp turmeric; 1/2 tsp cumin; 1/2 tsp smoked paprika; 1/4 tsp black pepper; 1/4 tsp salt; 1/2 lemon, juiced; 2 tbsp Greek yogurt or tahini; 1 garlic clove, minced; Fresh parsley or cilantro for garnish

Description

This turmeric chickpea rice bowl blends warm Mediterranean spices, high-protein chickpeas, and wholesome grains into one nourishing, 30-minute dish.

Ingredients

1 cup cooked brown rice or quinoa

1 can chickpeas, rinsed and drained

1 tbsp olive oil

1 tsp turmeric

1/2 tsp cumin

1/2 tsp smoked paprika

1/4 tsp black pepper

1/4 tsp salt

1/2 lemon, juiced

2 tbsp Greek yogurt or tahini

1 garlic clove, minced

Fresh parsley or cilantro for garnish

Instructions

1. Preheat oven to 425°F. Line a baking sheet.

2. Toss chickpeas with olive oil, turmeric, cumin, paprika, salt, and pepper.

3. Roast chickpeas for 20 minutes until crispy.

4. Cook brown rice or quinoa if not already prepared.

5. Whisk yogurt (or tahini) with lemon juice and garlic for the sauce.

6. Assemble bowls with grains, chickpeas, sauce, and herbs.

7. Serve warm or chilled, optionally with vegetables or feta.

Notes

You can use quinoa instead of brown rice for a complete protein.

Top with feta or olives for extra Mediterranean flair.

Store leftovers in an airtight container for up to 3 days.

Nutrition

Serving Size: 1 bowl
Calories: 410
Sugar: 4g
Sodium: 390mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 11g
Trans Fat: 0g
Carbohydrates: 55g
Fiber: 10g
Protein: 15g
Cholesterol: 0mg