Mediterranean Meal Prep Recipe

Mediterranean Meal Prep Recipe

How To Make Mediterranean Meal Prep

Enjoy a hearty bowl of a Mediterranean meal made with chickpeas, mixed with quinoa, cucumbers, grape tomatoes, vegetable broth, thyme, parsley, and more!

Preparation: 3 minutes
Cooking: 20 minutes
Total: 23 minutes



For Hummus:

  • 15ozchickpeas,(1can) drained, rinsed
  • 1clovegarlic,,minced
  • ¼tsppaprika
  • sea salt,to taste
  • ¼tspcumin
  • ½lemon,juiced
  • 3tbspolive oil,divided
  • 2tbspwater
  • red pepper flakes,to taste

For Mediterranean Bowl:

  • 2tbspolive oil,divided
  • 1cupquinoa,uncooked, rinsed, drained
  • 2cupsvegetable broth
  • ¼tspdried thyme
  • ¼tspdried tarragon
  • ¼tspdried parsley
  • 2lemons,juiced, divided
  • salt and pepper,to taste
  • 2Persian cucumbers
  • ½cupgrape tomato
  • kalamata olive,to taste
  • ½red onion
  • fresh parsley leaf,to taste
  • feta cheese,crumbled, to taste



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

  2. Transfer the hummus to a container and top with more olive oil and red pepper flakes.

Mediterranean Bowl:

  1. Heat a large skillet over medium heat. Once hot, add 1 tablespoon of olive oil.

  2. Pour the quinoa into the skillet and toast for 3 to 4 minutes, or until light golden brown.

  3. Add the vegetable broth, thyme, tarragon, parsley, juice of 1 lemon, and salt and stir to combine. Bring to a boil, then cover.

  4. Reduce the heat to low and simmer for 15 to 20 minutes, or until the liquid is absorbed and the quinoa is fluffy. Remove the pan from the heat.

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

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

To Assemble:

  1. Add ¼ of the quinoa, ¼ of the vegetables, and ¼ of the hummus to a resealable container.

  2. Top the vegetables with crumbled feta cheese.

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

  4. Enjoy!

Recipe Notes

The hummus will keep in the refrigerator for up to 4 days.


  • Calories: 741.46kcal
  • Fat: 26.24g
  • Saturated Fat: 3.35g
  • Monounsaturated Fat: 14.54g
  • Polyunsaturated Fat: 6.18g
  • Carbohydrates: 102.93g
  • Fiber: 18.19g
  • Sugar: 14.37g
  • Protein: 29.10g
  • Sodium: 948.95mg
  • Calcium: 118.75mg
  • Potassium: 1227.76mg
  • Iron: 7.45mg
  • Vitamin A: 25.14µg
  • Vitamin C: 30.04mg
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