Mediterranean Meal Prep



for 4 portions


15 oz. chickpeas (425 g), 1 can, drained and rinsed

1 clove garlic, chopped

¼ teaspoon paprika

sea salt, to taste

¼ teaspoon cumin

½ lemon, juice

3 tablespoons olive oil, divided

2 tablespoons of water

red pepper flakes, to taste


2 tablespoons olive oil, divided

1 cup quinoa (170 g), uncooked, rinsed and drained

2 cups vegetable broth (480 ml)

¼ teaspoon dried thyme

¼ teaspoon dried tarragon

¼ teaspoon dried parsley

2 lemons, in juice, divided

salt, to taste

2 Persian cucumbers

½ cup grape tomato (100 g)

kalamata olive, to taste

½ red onion

fresh parsley leaf, according to taste

pepper, to taste

feta cheese, crumbled, to taste



Make the hummus: Add the chickpeas to a food processor with the garlic, paprika, salt, cumin, lemon juice, 2 tablespoons of olive oil and water. Pulse until the mixture is creamy.

Transfer the hummus to a container and add olive oil and chilli flakes. Hummus can be stored in the refrigerator for up to 4 days.

Prepare the Mediterranean Bowl: Heat a large skillet over medium heat. Once hot, add 1 tablespoon of olive oil. Pour the quinoa into the pan and grill for 3-4 minutes, or until lightly browned.

Add the vegetable stock, thyme, tarragon, parsley, lemon juice and salt and mix. Bring to a boil, then cover, reduce the heat to low and simmer for 15-20 minutes or until the liquid is absorbed and the quinoa is frothy. Remove the pan from the heat.

Slice the cucumbers, halve the tomatoes, chop the olives and dice the onion.

Place all the vegetables in a medium bowl. Add the parsley, the remaining tablespoon of olive oil, lemon juice, salt and pepper. Stir to blend.

To assemble a bowl, add ¼ quinoa, ¼ vegetables and ¼ hummus to a resealable container. Garnish vegetables with crumbled feta cheese.

Store the bowls in the refrigerator for up to 3 days.


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