These Mediterranean weight loss plan recipes make consuming nicely scrumptious and easy! My well-tested wholesome meals star olive oil, contemporary greens, seafood, and entire grains—and have all been loved by my whole household.
Wish to eat the Mediterranean approach? You’ve come to the proper place. I’m Sonja Overhiser, and over the previous 15 years, I’ve devoted my profession to mastering Mediterranean weight loss plan recipes. Because the co-author of two printed cookbooks and creator of hundreds of examined recipes, I can confidently say the Mediterranean weight loss plan isn’t simply one of many healthiest methods to eat—it’s additionally essentially the most scrumptious.
I’ve spent numerous hours perfecting these recipes in my very own kitchen, testing them on my household (together with two very sincere children!), and sharing them with a whole lot of hundreds of residence cooks world wide.
What makes the Mediterranean weight loss plan particular
The Mediterranean weight loss plan has been known as one the healthiest diets on this planet (by US Information and World Report). It’s a approach of consuming and residing modeled after international locations that border the Mediterranean Sea, like Italy and Greece. It’s not a strict weight loss plan, however extra a set of pointers. Right here’s how the Mayo Clinic defines the Mediterranean weight loss plan:
- Every day consumption of greens, fruits, entire grains, and wholesome fat (like olive oil)
- Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
- Average parts of dairy merchandise
- Restricted consumption of pink meat and meals with added sugar.
Mayo Clinic stresses {that a} Mediterranean weight loss plan is plant primarily based, not meat primarily based. It’s basically a entire meals plant primarily based weight loss plan with a little bit of seafood, poultry, and dairy thrown in. (Right here’s some normal steerage from the Cleveland Clinic on serving targets and serving sizes.)
Why I’m captivated with Mediterranean weight loss plan recipes
What attracts me to Mediterranean weight loss plan cooking goes far past the flavors. I’ve discovered that this manner of consuming transforms not simply what’s in your plate, however the best way you method meals! As a substitute of restriction or following guidelines, the Mediterranean weight loss plan is about abundance and having fun with meals in neighborhood.
I’ve examined each single recipe I share, typically a number of occasions, to make sure they work completely in actual residence kitchens. My method focuses on utilizing accessible components yow will discover at any grocery retailer.
Past meals: the Mediterranean way of life
Probably the greatest issues concerning the Mediterranean weight loss plan is that it’s all concerning the way of life. This consuming philosophy originated primarily based on the longevity of individuals within the Mediterranean, and researchers noticed extra than simply consuming habits. Merely consuming Mediterranean weight loss plan recipes just isn’t all there may be to it. Right here’s what’s necessary along with meals:
- Keep lively and train recurrently.
- Keep away from smoking.
- Get pleasure from wine sparsely when you drink alcohol.
- Scale back the quantity of stress in your way of life.
- Actively take part in neighborhood: be invested and engaged within the individuals round you.
Prime Mediterranean weight loss plan recipes
Beneath are my prime Mediterranean weight loss plan recipes that work for lunch or dinner! They characteristic:
- Olive oil because the cooking oil of selection.
- Beans, lentils, bulgur wheat, quinoa, and rice as main gamers. Whereas entire grains are downplayed in traits just like the keto weight loss plan and Complete 30, recipes within the Mediterranean weight loss plan depend on legumes and entire grains as nutritious meals.
- Vegetarian, vegan, and seafood recipes. Mediterranean weight loss plan recipes are plant-based in nature. It’s really useful to incorporate seafood about 2 occasions per week.
Why make these recipes?
One in all our readers is a health care provider who not too long ago tell us she recommends our recipes to her sufferers. She stated, “I’m an Inside Medication doctor and I’ve been recommending your cookbook and web site to my sufferers, as I inform them the best way to remain wholesome is to observe a Mediterranean weight loss plan. Thanks for persevering with to supply me and my sufferers with simple, scrumptious, and wholesome recipes!”
Do this Mediterranean Bowl, bursting with colourful veggies! It’s a easy “meal in a bowl” that stars spiced roasted greens, seasoned with an irresistible mixture of cumin, coriander, garlic and a touch of cinnamon. Add to that quinoa or couscous, contemporary cucumber and tomato, and prime all of it off with a creamy lemon tahini sauce.
This tasty rice bowl recipe is a straightforward wholesome meal prepared in about half-hour! Get pleasure from flavorful turmeric rice, tender Greek hen, crunchy veggies, and a creamy selfmade tzatziki sauce for a satisfying weeknight dinner.
Lentils are widespread in Mediterranean weight loss plan recipes: they’re loaded with plant-based protein. This soup is good for straightforward dinners: it is solely 7 components, plant-based, good for meal prep, and terribly scrumptious. When you’re in search of simple, wholesome budget-friendly Mediterranean weight loss plan meals: this one’s a sport changer.
The salmon is roasted proper on prime of precise lemon slices and butter, which bakes right into a sauce which you could spoon over the tender fish. Seasoned with slightly dill and garlic powder, you may broil the highest to get it calmly crisp after baking. It’s so easy and considered one of our new favourite methods to prepare dinner up this tasty fish!
This falafel bowl makes a satisfying meal, stuffed with vibrant Mediterranean flavors! That includes selfmade baked falafel, pickled cucumbers and onions, and crunchy veggies, it’s a scrumptious wholesome lunch or dinner thought.
Right here’s a Mediterranean Food plan recipe along with your title on it! Juicy shrimp sit atop a mattress of fluffy rice flavored with garlic, dill and spinach. Give it a superb sprinkling of feta cheese and some spritzes of lemon juice, and it’s actually a revelation. We’re at all times in want of a superb 30-minute weeknight meal, and this one hits the spot in so some ways.
Right here’s a Mediterranean weight loss plan recipe with a complete wow issue: this Baked Tilapia with Tomatoes & Feta! The tender, flaky fish is roofed in a lemon garlic sauce, cozied up with burst cherry tomatoes, Mediterranean seasonings and gooey bits of feta cheese. Every chunk is savory with simply the proper pop of brightness. It’s prepared in simply over half-hour and nice for impressing on weeknights or dinner events.
This scrumptious pink lentil curry is full of taste and plant primarily based protein, topped with a glowing cilantro chutney that makes it shine! Serve with rice as a hearty plant primarily based Mediterranean weight loss plan dinner.
Right here’s a wholesome lunch or dinner thought to boost your routine: Mediterranean tuna salad! This spin provides crispy Mediterranean-style veggies and swaps out the traditional mayonnaise for olive oil and vinegar. The flavour is so contemporary and scrumptious, you could hand over the mayo model altogether. Eat with crusty bread, gluten-free crackers, or make it into lettuce wraps.
This Moroccan stew recipe is considered one of our prime Mediterranean weight loss plan recipes we check with individuals who wish to eat extra crops. Why? It’s extremely flavorful, with a mix of Moroccan spices that’s actually irresistible! It’s stuffed with nutrient wealthy greens: candy potatoes, chickpeas, tomatoes and spinach.
This simple sheet pan hen and veggies combines seasoned hen breasts with colourful greens for a whole meal made on one pan! This easy technique ensures juicy hen and tender roasted greens with minimal cleanup. The last word weeknight dinner!
These veggie protein bowls are my go-to weeknight dinner that’s nutritious, filling, and fast! With roasted candy potatoes and chickpeas, creamy cottage cheese, and a drizzle of honey mustard sauce, they’re easy and customizable.
This Parmesan crusted salmon is a scrumptious simple dinner that’s surprisingly fast to arrange. The crispy, flavorful topping completely enhances the tender salmon! This one is at all times a success with household and pals.
This Mediterranean rice bowl is prepared in simply half-hour, full of colourful greens and vibrant flavors! I’m at all times in search of plant-based dinners which can be each wholesome and satisfying. With fluffy turmeric rice, seasoned chickpeas, and creamy tzatziki—it’s a weeknight dinner homerun in my ebook!
After years of constructing meatless meals in my kitchen, these candy potato black bean tacos have turn out to be my favourite plant-based dinner that even my meat-loving pals love! They’re bursting with taste and prepared in simply over half-hour.
Whats up and welcome to the very best fast Mediterranean weight loss plan recipe thought: the Hummus Bowl! At it’s base, this straightforward idea requires no cooking in any respect: layer a dollop of hummus with crunchy veggies and greens. To make it extra filling, add cooked rice (leftover or from a pre-cooked rice packet). It takes simply 5 minutes to make this Mediterranean-style meal that’s bursting with creamy, tangy, crunchy, contemporary, and savory flavors.
Right here’s a recipe that’s a complete winner each night time of the week: Greek hen. We’re suckers for colourful one pot recipes, and this Mediterranean weight loss plan meal has charisma in spades. Bake the hen with tomatoes, olives, garlic, lemon, and feta cheese, and it comes out with lovely daring flavors.
Right here’s a pleasant Italian eggplant dish that makes dinnertime extra particular: Eggplant Rollatini! It’s like a mixture of eggplant Parmesan and lasagna roll ups. Tender strips of eggplant are wrapped round a creamy three-cheese filling, then baked in selfmade tomato sauce and extra cheese.
This chimichurri salmon pairs moist flaky salmon with the tangy, garlicky punch of this herby sauce—these flavors have been made for one another! It’s so fast and straightforward to make broiled, or you may strive it baked or grilled.
Shrimp is a lean protein that is low calorie and ideal for the Mediterranean weight loss plan. The tender, juicy savory taste is so outstanding, you gained’t be capable to cease taking bites. Right here’s our prime seasoning mix and precisely how one can make sauteed shrimp in simply 10 minutes.
This simple vegetarian tortilla soup recipe comes collectively in simply half-hour however tastes prefer it simmered all day! Full of black beans, corn, and smoky adobo taste, it’s topped with crispy tortilla strips for the proper weeknight dinner.
This hen and rice soup recipe is a comfy, simple soup everybody will love! It’s our household favourite, with tender shredded hen and fluffy rice that swim in a savory broth infused with smoky paprika.
Right here’s a Meditteranean weight loss plan recipe that’s splendid for snacks or entertaining: Hummus Dip! This one even doubles as a tasty snack or a light-weight dinner with a number of different filling appetizers. Unfold hummus on a platter or in a bowl, then prime with cool cucumber, tomatoes, olives, artichokes and feta cheese.
In want of lunch concepts? Do this simple veggie wrap recipe! Veggie wraps will be bland and boring, however this one is something however. Fill a tortilla with savory chickpea salad, colourful veggies, and a tasty unfold, and also you’ve obtained a lunch that may make everybody jealous! Right here’s how one can construct a veggie wrap that’s stuffed with taste.
Right here’s an effective way to make use of it to make a Mediterranean dinner recipe: Pesto Hen! Mix basil pesto with a little bit of cream and it makes a surprising contemporary sauce for juicy hen breasts! It’s a fast trick that makes an on a regular basis dinner into one thing particular, good for entertaining or simply a straightforward weeknight meal.
The phrase salad doesn’t even actually come near describing the style deal with that’s the conventional French Nicoise salad. Exhausting boiled eggs, inexperienced beans, Kalamata olives, tomatoes, tuna, and tangy potatoes sit on crunchy lettuce with a zesty lemon French dressing that makes you wish to preserve consuming it for days. It’s filling sufficient to be a essential dish, and it’s obtained the very best carefree vibe.
Right here’s an irresistible Mediterranean weight loss plan recipe: this Falafel Salad! Make a batch of this simple baked falafel, then layer them with crunchy veggies and prime with a creamy, zingy tahini dressing. Or, use bought frozen falafel and even repurpose take-out leftovers! This one is a large hit with our household: and works for weeknights or dinner events.
This conventional Spanish rice dish is definitely simple to make at residence: we promise! You do not even want a elaborate pan: a big skillet will do. Smoked paprika provides an earthy aptitude to the rice, which is topped with veggies, artichokes and shrimp. It is a gorgeous recipe for entertaining, however simple sufficient for a weeknight.
Additionally strive: Straightforward Vegetarian Paella
This kale soup is considered one of our favourite Mediterranean recipes, and it is executed in solely half-hour! Hearty Tuscan kale, white beans and tomatoes float in a tangy broth flavored with oregano and fennel. It’s like a mixture of all of your favourite soup recipes in a single bowl: comforting and stuffed with daring Mediterranean-style flavors.
These Mediterranean weight loss plan couscous bowls recipe is a standard repeat in our dinner recipes repertoire. Why? In simply 25 minutes, you could have a contemporary bowl of scrumptious greens that’s smothered in a tangy lemon tahini sauce. This one is a very tasty strategy to eat your veggies. If you would like, substitute couscous for a entire grain like quinoa or brown rice. It will even be tasty with Greek salad dressing.
You understand it’s simple to make grilled hen breast that tastes dry and bland? Right here’s how one can make grilled hen so it comes out juicy and completely seasoned each time! We’ve found out the trick to an ultra-moist piece of hen that melts in your mouth: and it takes simply 2 minutes to do.
Is pizza a Mediterranean weight loss plan recipe? When it is this wholesome pizza, it’s! It begins with our Straightforward Skinny Crust pizza dough. Then it is slathered with our tangy, garlicky Straightforward Pizza Sauce. Prime that with caramelized peppers and onions, contemporary arugula, and a handful of grated Parmesan cheese. It is SO flavorful and seems with solely ⅓ the energy of a typical supply pizza!
Lentils are considered one of nature’s wonders: they’re stuffed with protein, shelf steady for years, cheap, and make for a few of the most satisfying filling meals. Do this easy Purple Lentil Soup! It’s deliciously hearty, that includes fragrant greens, lemon and a touch of smoked paprika.
This hearty tortellini soup has a calmly candy depth that makes you need the bowl to be endless. Doughy pillows of tortellini float in a tangy, tomato broth seasoned with Italian herbs and Parmesan cheese. It’s loaded up with nutrient-dense spinach and tender greens like carrot and fennel, which add nuance and crunch. Sprinkle with Pecorino Romano cheese and it’s a complete triumph.
Searching for scrumptious salmon recipes? On the subject of taste and ease, this Honey Garlic Salmon recipe delivers. The salmon is pan fried for a brown, seared exterior, then baked within the oven till it’s completely tender. Drench all of it on this sticky honey garlic sauce, a candy savory glaze that provides layers of complexity.
Right here’s a go-to within the quick and straightforward dinner class: shrimp stir fry! It’s fast to place collectively and the umami-packed stir fry sauce is stuffed with irresistible taste. It’s our favourite Straightforward Stir Fry Sauce that works with any kind of stir fry. This recipe matches the Mediterranean weight loss plan by piling on colourful greens with protein-packed seafood.
This white bean shakshuka recipe is a tasty Mediterranean weight loss plan recipe that works for brunch or dinner! Shakshuka is a dish of eggs poached in a tomato sauce that originates from Center Jap and Mediterranean areas. This one options white beans and bell peppers, and is sprinkled with feta cheese. It is so tasty, and comes collectively in simply over half-hour.
This Mediterranean veggie sandwich was impressed by our latest journey to Italy. Whereas in Pisa, we went to a candy little sandwich store and had a sandwich like this. The bread is unfold with basil pesto and Kalamata olive unfold, after which it’s full of grilled eggplant, juicy ripe tomatoes, and contemporary mozzarella. It’s fairly darn scrumptious, if we do say so ourselves.
Right here’s a traditional dish that impresses each time: hen piccata! Tender, golden-brown hen cutlets are bathed in a vibrant lemon-butter sauce with pops of briny capers. Don’t be intimidated by its fancy title; this hen piccata recipe is surprisingly easy to make at residence!
Searching for simple Mediterranean dinner recipes? Strive Shrimp Fra Diavolo! This Italian-style dish stars tender shrimp that swim in a garlicky, spicy tomato sauce. “Fra diavolo” interprets to “brother satan” in Italian, alluding to the extreme warmth of this dish. However make it selfmade and you may customise the spiciness to your style!
This garbanzo bean salad is the best Mediterranean weight loss plan recipe, and it is so fast and engaging! It’s good for lunches or as a aspect dish, full of protein and full of zingy, herby and contemporary flavors.
There’s one thing concerning the mixture of herbaceous parsley, vibrant lemon and crunchy tomatoes and cucumber that makes magic. Conventional tabbouleh is made with bulgur wheat, a fast cooking entire grain. However seeing as quinoa is the grain of the second…why not strive it with quinoa? Seems Quinoa Tabbouleh works completely, making a scrumptious gluten free spin on this traditional Lebanese and Greek salad.
When you’re in search of a wholesome seafood recipe that matches into the Mediterranean weight loss plan: right here’s the one! The flaky fish is bursting with savory, smoky taste from the grill. Prime it with candy and tender blistered cherry tomatoes, and it seems merely gorgeous.
There’s nothing that claims Mediterranean weight loss plan greater than a terrific Greek salad! The mix of tomatoes, cucumbers, pink onion, Kalamata olives, and salty feta is pure perfection.
Do this white bean soup, stuffed with humble components and large taste! Tender white beans float within the cozy broth with tender potatoes and leafy kale. Lemon zest lends brightness and tarragon brings an herby nuance. It’s made from 100% greens and tastes hearty and satisfying.
Prepared for the proper Mediterranean sauce so as to add life to baked salmon? Do this pesto salmon! Shiny inexperienced pesto goes hand in hand with tender baked fish to make a surprising dinner. As a result of actually: what isn’t higher with slightly pesto on prime? The savory, garlicky sauce makes the flaky fish pop: you’ll already be taking your second chunk earlier than ending the primary.
This pasta and chickpea soup is stuffed with massive Mediterranean flavors: intense vibrant tomato, leafy Tuscan kale, and a creamy broth made with Parmesan rind. Swimming in all of it are the chickpeas and pasta of the soup’s title, making it hearty and filling.
Right here’s a top-notch lentil recipe so as to add to your arsenal, and man is it tasty. This contemporary and wholesome lentil salad is Mediterranean-style, combined with contemporary veggies and feta cheese. It’s a tasty approach so as to add protein to a vegetarian meal as a aspect dish, or carry to work as a lunch all through the week.
Acquired a fillet of mahi mahi? Do this simple mahi mahi recipe! It’s merely pan-fried with lemon, garlic and herbs till it’s tender and juicy. This well-liked fish makes a splash with easy preparations like this one: it’s obtained a brief ingredient checklist and is fast to whip up as a tasty essential dish. Add a sauce when you’d like, and expertise the magic of pure, easy mahi mahi.
Bowl meals are well-liked as a result of they’re one of many best methods to show random components right into a wholesome dinner! A very good grain bowl needs to be well-seasoned, and play up contrasts in shade, texture and taste. This one options Mediterranean greens, quinoa and a zingy tahini sauce.
Right here’s a salad that’s about as pleasant as they arrive: this contemporary and herby Couscous Salad! It’s an excellent approach to make use of Israeli couscous, these delightfully chewy pasta spheres. Throw it along with contemporary dill and mint, garlic, lemon and a pile of greens, then sprinkle with salty feta. Take a chunk and it’s irresistibly contemporary and savory: we couldn’t cease consuming it! This deli-style Israeli couscous salad works for lunch or picnics, or as a colourful aspect for fish, hen or the grill.
Scallops have a ravishing, delicate candy taste that’s simple to like: and there’s nothing higher than that good seared crispy outdoors. It takes slightly know how one can get that golden brown crust with out underneath cooking or overcooking them. However as soon as you recognize a number of secrets and techniques…they’re easy and take solely 5 minutes to prepare dinner.
This baked shrimp is so simple and the shrimp come out juicy and completely seasoned with Mediterranean flavors like garlic and herbs. Transfer over, all different shrimp recipes! This one is the proper wholesome, quick and straightforward dinner.
Creamy, savory, crunchy, and zingy: this asparagus risotto is really elegant. Roast up some asparagus with lemon on the similar time that you just’re stirring up a creamy risotto on the stovetop. Then throw the tender vibrant inexperienced asparagus into the risotto, proper together with the lemon.
Right here’s a novel grain salad that you just gained’t have the opportunity to withstand: strive Barley Salad! Complete grain barley isn’t typically the star in a salad; sometimes trendier grains like quinoa and farro rein supreme. However its chewy texture and nutty taste are the proper distinction to crunchy veggies, garlic, herbs, and lemon olive oil dressing.
These chickpea burgers stuffed with entire meals are crispy on the skin and tender on the within, with a touch of nuance from smoked paprika. Type them nevertheless you want: we like to color them with BBQ sauce and prime with shiitake bacon and spicy mayo.
On the subject of simple and wholesome weeknight meals, fish is good: it cooks rapidly and it’s stuffed with protein and omega 3s. So why not strive one other strategy to make it style superb: this Pan Fried Tilapia! Coat the white fish fillets in seasonings and flour and pan fry them in a little bit of olive oil. The tilapia comes out savory and tender with a light-weight crispy coating: in minutes! Spritz with lemon wedges and it’s the proper simple dinner thought with a number of easy sides.
Right here’s a workhorse Mediterranean weight loss plan salad that’s contemporary, scrumptious and extremely versatile: this deli-style Quinoa Salad! There are a great deal of methods to make a salad with this fluffy grain and after experimenting for years, we’ve discovered the one. This recipe is delightfully refreshing, a jumble of crunchy, colourful veggies, fluffy quinoa grains, and a zingy Dijon mustard French dressing. It is nice as a lunch or dinner aspect dish!
Strive these go-to Marinated Shrimp Skewers! The flavors are daring, savory, and penetrate the tender, juicy flesh in a approach {that a} easy seasoning can’t. Throw collectively a number of pantry components, no chopping required. Even higher, this marinade is flexible and works with any cooking technique: grilled, sautéed, baked and extra.
Want mealtime inspiration? Right here’s a straightforward wholesome Mediterranean weight loss plan dinner that’s at all times a large hit in our home: Tuna Patties! Also called tuna truffles, these unassuming burgers made from canned tuna would possibly sound humble. However au contraire: they’re so savory on the within and golden crispy on the skin, you gained’t have the opportunity to withstand one other chunk! This recipe is spiced with Previous Bay, parsley and Dijon mustard, and it’s a complete deal with.
Mediterranean weight loss plan breakfast, lunch, and snack recipes
Searching for one other meal of the day? Strive our Mediterranean weight loss plan breakfast, lunch, and snack concepts beneath:
50 Mediterranean Food plan Recipes: Rice Bowl & Extra
This Mediterranean rice bowl is prepared in simply half-hour, full of colourful greens and vibrant flavors! I’m at all times in search of plant-based dinners which can be each wholesome and satisfying, and that is one I may actually eat on repeat. With fluffy turmeric rice, seasoned chickpeas, and creamy tzatziki—it’s a weeknight dinner homerun in my ebook!
- Prep Time: 20 minutes
- Prepare dinner Time: 5 minutes
- Complete Time: 25 minutes
- Yield: 4 1x
- Class: Important Dish
- Methodology: Stovetop
- Delicacies: Mediterranean
- Food plan: Vegetarian
For the chickpeas
- 15-ounce can chickpeas
- ½ teaspoon every garlic powder, onion powder, dried oregano
- ¼ teaspoon every cumin and dried dill
- ¾ teaspoons kosher salt
- Freshly floor black pepper
- 1 tablespoon olive oil
For the bowl
- 1 cup lengthy grain white rice
- ½ teaspoon floor turmeric
- ¼ teaspoon garlic powder
- 1 English cucumber
- 1 handful cherry tomatoes, sliced in half
- Pickled Purple Onions (made upfront) or ½ small pink onion, thinly sliced
- 1 handful olives, pitted and sliced
- 1 handful feta cheese (optionally available)
- 1 ½ cups full-fat Greek yogurt*
- 1 massive garlic clove, minced
- ½ teaspoon dried dill
- ½ tablespoon pink wine vinegar
- 1 ½ tablespoons olive oil
- Salt and pepper
- Make the rice: Utilizing a strainer, rinse the rice underneath chilly water, then drain it utterly. In a saucepan over excessive warmth, carry 1 ¾ cups water to a boil. Add the rice, turmeric, garlic powder, and ¼ teaspoon salt. Stir as soon as, then cowl and simmer 10 to fifteen minutes. As soon as all of the liquid has cooked out and the rice is tender, take away the warmth. Cowl the pot and permit the rice to steam for five minutes. Uncover and fluff the rice with a fork. Style and add slightly extra salt and a drizzle of olive oil if desired.
- Make the tzatziki (or see notes for vegan Tahini Sauce): In the meantime, grate ½ the cucumber utilizing the small holes on a field grater (if utilizing an ordinary cucumber, peel and seed it first). Place the grated cucumber in a high quality mesh strainer and squeeze out as a lot liquid as potential. Sprinkle it with ¼ teaspoon kosher salt, then place over a liquid measuring cup and permit to face for at the very least 10 minutes. In a medium bowl, combine the yogurt, garlic, pink wine vinegar, olive oil, remaining ½ teaspoon kosher salt, dill, and freshly floor black pepper. Squeeze out extra water from the cucumber earlier than including it to the dip. Stir within the grated cucumber. Relying in your yogurt consistency, you may stir again within the cucumber water (or common water) till it involves the specified consistency (some Greek yogurts are very thick!). Shops as much as 1 week within the fridge.
- Prepare dinner the chickpeas: Drain and rinse the chickpeas. In a medium bowl, combine them with the spices and kosher salt. Warmth the olive oil in a medium skillet. Add the chickpeas (fastidiously to keep away from spitting) and prepare dinner for about 5 minutes, stirring typically, till warmed by way of.
- Assemble the bowls: Slice the remaining half of the cucumber and slice the tomatoes in half. If utilizing pink onion as an alternative of pickled onions, slice the onion. Add the rice to a bowl and prime with the greens and chickpeas, then sprinkle with olives and feta crumbles and add a dollop of tzatziki. Leftovers last as long as 3 days refrigerated.
Notes
So as to add protein, make the hen from Greek Hen Bowls.
To make this recipe vegan, make Tahini Sauce as an alternative of the tzatziki and omit the feta cheese.