This recipe for Mediterranean energy bowls makes 6 energy bowls utilizing traditional Mediterranean elements like rice, do-it-yourself dairy-free tzatziki & feta and in style powerbowl elements like chickpeas and kale!
You possibly can customise this energy bowl nevertheless you want and customise your serving measurement making it excellent for meal prep!
Recipe for Mediterranean Energy Bowl
To make my Mediterranean energy bowl recipe, all you need to do is peel and cube candy potatoes into cubes, coat them evenly in olive oil and seasoning (garlic powder, paprika, and salt) and add them to a baking tray. Do the identical factor with chickpeas by seasoning them and tossing them till coated, place on the identical baking sheet with the candy potatoes and roast within the oven for 30-40 minutes at 400F (200C) when you proceed to organize your energy bowl elements.
Whereas your candy potato cubes and chickpeas are roasting, make your rice or pearl barley (your selection) in response to bundle directions. Then if you wish to make my high-protein tofu feta (dairy-free) and dairy-free tzatziki, put together them presently in response to the recipe on every web page (click on them to view).
Then, put together your kale, and therapeutic massage it with olive oil, lemon juice and a pinch of salt. Chop cucumbers, cherry tomatoes, crimson onions and different Mediterranean elements you’d like in your energy bowl. As soon as roasted candy potatoes and chickpeas are down, in addition to rice, you may assemble your energy bowl and revel in! Or for meal prep, retailer all elements in separate bowls or jars within the fridge and assemble whenever you plan to eat your energy bowl so it stays recent! Professional tip: Retailer greens in a container with a paper towel on the bottle to maintain them recent.
Components
- Candy Potatoes
- Oil
- Garlic Powder
- Paprika
- Salt
- Chickpeas
- Rice (or pearl barley)
- Dairy-free Tzatziki
- Tofu Feta / Dairy-free Feta
- Kale
- Lemon Juice / Lime Juice
- Cucumber
- Tomatoes
- Purple Onion
This Mediterranean energy bowl is vegan, dairy-free and gluten-free.
How To Make Mediterranean Energy Bowls
If you happen to’re going to make roasted candy potatoes with chickpeas in your Mediterranean energy bowls, preheat your oven to 400°F (200°C). Peel and cube candy potatoes into bite-sized cubes. Unfold them evenly on a baking tray, drizzle with olive oil, season with garlic powder, paprika or smoked paprika, and salt. Toss to coat. Do the identical factor on one other baking tray for the chickpeas: Drain and rinse the chickpeas then unfold them out on a separate baking tray, season with garlic powder, paprika, and salt. Toss till effectively coated. Place each trays within the oven and roast for 30-40 minutes (or prepare dinner to your liking), tossing midway via.
As your potatoes and chickpeas are roasting, prepare dinner your most popular grain like brown rice or pearl barley, in response to bundle directions.
Subsequent, put together your Tofu Feta, in response to the recipe or use store-bought.
Then, put together dairy-free Tzatziki, in response to the recipe or use store-bought.
Subsequent, take away the stem(s) from the kale and chop it into small items. Therapeutic massage with olive oil, lemon juice, and a pinch of salt till softened. Chop cucumbers, cherry tomatoes, crimson onions, and different greens you’d like so as to add.
As soon as all the things is prepared, it’s time to assemble the Mediterranean energy bowl and revel in! For meal prep, retailer all of the elements in separate bowls within the fridge. Retailer the greens in a container with paper towel on the bottle to maintain them recent.
Watch me make it on YouTube right here.
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1 Baking tray and baking liners or parchment paper
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1 Rice Cooker or saucepan
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1 Vegetable Peeler
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1 Knife
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1 Slicing Board
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2 Mixing Bowls
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1 Measuring utensils and cups
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1 Spatula
- 3 cups dry brown rice or pearl barley or a combination
- Dairy-free Tzatziki use desired quantity
- Tofu Feta use desired quantity
- Cucumber
- Child Tomatos
- Purple Onion
Roasted Candy Potatoes
- 4 medium candy potatoes peeled & cubed (round 6 cups)
- 2 tbsp oil
- 1 tsp garlic powder
- 1 tsp paprika or smoked paprika
- 1/2 tsp salt
Roasted chickpeas
- 2 cans chickpeas drained and rinsed
- 1 tbsp oil elective
- 1 tsp garlic powder
- 2 tsp paprika
- 1/2 tsp salt
Massaged Kale
- 1 bunch kale
- 1/2 tbsp olive oil
- 1 tbsp lemon juice or lime juice, crimson or white wine vinegar
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If you happen to’re going to make roasted candy potatoes with chickpeas in your Mediterranean energy bowls, preheat your oven to 400°F (200°C). Peel and cube candy potatoes into bite-sized cubes. Unfold them evenly on a baking tray, drizzle with olive oil, season with garlic powder, paprika or smoked paprika, and salt. Toss to coat. Do the identical factor on one other baking tray for the chickpeas: Drain and rinse the chickpeas then unfold them out on a separate baking tray, season with garlic powder, paprika, and salt. Toss till effectively coated. Place each trays within the oven and roast for 30-40 minutes (or prepare dinner to your liking), tossing midway via.
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As your potatoes and chickpeas are roasting, prepare dinner your most popular grain like brown rice or pearl barley, in response to bundle directions.
-
Subsequent, put together your Tofu Feta, in response to the recipe or use store-bought.
-
Then, put together dairy-free Tzatziki, in response to the recipe or use store-bought.
-
Subsequent, take away the stem(s) from the kale and chop it into small items. Therapeutic massage with olive oil, lemon juice, and a pinch of salt till softened. Chop cucumbers, cherry tomatoes, crimson onions, and different greens you’d like so as to add.
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As soon as all the things is prepared, it’s time to assemble the Mediterranean energy bowl and revel in! For meal prep, retailer all of the elements in separate bowls within the fridge. Retailer the greens in a container with a paper towel on the bottle to maintain them recent.
Energy: 713kcal | Carbohydrates: 127g | Protein: 19g | Fats: 15g | Saturated Fats: 2g | Polyunsaturated Fats: 5g | Monounsaturated Fats: 8g | Trans Fats: 0.03g | Sodium: 999mg | Potassium: 1097mg | Fiber: 16g | Sugar: 7g | Vitamin A: 23670IU | Vitamin C: 30mg | Calcium: 208mg | Iron: 5mg
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