Name: Mediterranean Bowls
Prep time: 45 min
Cook time: 45 min
Total time: 1 h 30 min
Yield: 6
Ingredients: 6 cups organic lettuce; 2 cups dry brown rice (basmati, jasmine, or regular); 30 oz canned chickpeas; ¾ cup feta cheese, crumbled; 8 oz hummus; ½ cup red onion, diced; ¾ cup red beet sauerkraut; 2 cups organic cherry tomatoes, chopped; 2 cups organic cucumber, chopped; ⅓ cup fresh mint, minced; ⅓ cup fresh parsley, minced; 2 tbsp lemon juice; 2 tbsp olive oil; sea salt, to taste; 1 ½ cups whole milk yogurt; ¾ organic cucumber, grated; ½ bunch mint, minced; 1 organic lemon, zested & juiced; sea salt & pepper, to taste; 3 tbsp tahini; ½ lemon, juiced; ¼ cup water; 2 tbsp coconut aminos OR low-sodium tamari

AuthorHeather BlakeCategoryGluten-free, Grains, Legumes, Salad, Vegetarian, VeggiesDifficultyBeginner

A Mediterranean feast! This bowl includes a variety of fresh flavors - from herbs, tomatoes, cukes, tzatziki, and my favorite... hummus! (Feel free to make your own falafel or just use canned chickpeas.)

Yields6 Servings

Prep Time45 minsCook Time45 minsTotal Time1 hr 30 mins

6 cups organic lettuce

2 cups dry brown rice (basmati, jasmine, or regular)

30 oz canned chickpeas

¾ cup feta cheese, crumbled

8 oz hummus

½ cup red onion, diced

¾ cup red beet sauerkraut

Cucumber & Tomato Salad:

2 cups organic cherry tomatoes, chopped

2 cups organic cucumber, chopped

⅓ cup fresh mint, minced

⅓ cup fresh parsley, minced

2 tbsp lemon juice

2 tbsp olive oil

sea salt, to taste

Tzatziki Sauce:

1 ½ cups whole milk yogurt

¾ organic cucumber, grated

½ bunch mint, minced

1 organic lemon, zested & juiced

sea salt & pepper, to taste

Zesty Tahini Dressing

3 tbsp tahini

½ lemon, juiced

¼ cup water

2 tbsp coconut aminos OR low-sodium tamari

Cook the rice:

Prepare rice according to package instructions. Let cool before serving.

Prepare Cucumber & Tomato Salad:

Combine all ingredients in a glass bowl. Mix well and refrigerate until use.

Prepare Tzatziki Sauce:

Grate cucumber (using a box grater) and place in bowl. Sprinkle with sea salt and let sit for a few minutes. With your hands, squeeze out juice and transfer cucumber to another bowl. (You can drink the juice!) Add yogurt and mint. Zest lemon and juice into the yogurt & cucumber mixture. Add a pinch of salt & pepper and mix well. Refrigerate until use.

Assemble the Bowl:

Spread lettuce on a plate or large bowl. Top with desired toppings. This is a great recipe to share with a crowd, since each person can customize his or her own meal. Annnddd... if making for a small family, did somebody say leftovers?! 😉

Ingredients