THE MEDITERRANEAN DIET. IN A VEGAN BOWL.
The Mediterranean diet was once again ranked the healthiest diet in the world. This vegan Mediterranean Bowl utilizes the main components of the healthy Mediterranean diet resulting in a delicious and nutrient packed lunch. This recipes makes 4 servings you can store in meal prep jars and enjoy throughout the week!
How to Make a Vegan Mediterranean Bowl:
What is the Mediterranean Diet?
The “Mediterranean Diet” was created based on the eating patterns of people living in the Mediterranean. It is not a rigid diet and is not to be confused with Mediterranean cuisine. Rather, it emphasizes plant-based foods, healthy fats, and minimal meat. Because this is a vegan page, I have subbed animal protein with tofu (which is not traditionally on a standard Mediterranean diet.)
Making a healthy lunch option is that falls within the Mediterranean diet was incredibly easy given the amount of plant-based options to choose from. It was actually difficult to narrow down my favorites for this bowl! Here are all of the ingredients used:
- Herby Quinoa.
- Crispy Tofu.
- Green Olives.
- Zatar Potatoes.
- Lemon Tahini Dressing.
The Best Lemon Tahini Dressing
What makes this bowl so good in my opinion is the creamy lemon tahini dressing. It’s so easy to make and lasts weeks in the fridge. Here are a few tips to make it great:
- Use a high quality tahini. My favorite is linked below.
- Make sure your tahini is runny. Anytime I open a fresh can of tahini or nut butter, I add the entire jar (separated oil at the top included) into a blender and blend until everything is incorporated. I know this is messy and annoying, and it’s definitely not necessary, but I find it too difficult to properly stir the tahini in the narrow jar it comes in. You’ll be making a larger batch, so you’ll end up using most of the jar anyways! Alternatively, if you can find it, use a squeezable tahini.
- Use fresh lemon juice.
- Add the water gradually. Start with 3 tbsp then increase until you reach your desired level of thickness.
Vegan Mediterranean Bowl
- 1 cup Quinoa
- 2 cups Water
- 1/4 cup Dill, finely chopped
- 1/4 cup Parsley, finely chopped
- 1 block High Protein Tofu
- Avocado Oil Spray
- 3 tbsp Tamari
- 3 tbsp Corn Starch
- 1 tsp Sea Salt
- 6 Baby Potatoes, slices into fourths
- Avocado Oil Spray
- 1 tsp Sea Salt
- 1/2 tsp Paprika
- 3-4 tbsp Zatar Seasoning I bought mine from Trader Joe's
Tahini Lemon Dressing
- 1/2 cup Tahini
- 1/2 Lemon, juice from
- 1/2 tsp Sea Salt
- 1/4 tsp Black Pepper
- 1/4 cup Water add more if you want a runnier consistency
- 4 cup Arugula
- 2 Persian Cucumbers, thinly sliced
- 1 Large Tomato, diced I used an heirloom tomato
- 12 Green Olives
- Cook the quinoa in water. Once done, fluff with a fork and stir in the chopped dill and parsley.
- Chop up a block of high protein tofu into cubes. Toss with avocado oil spray, tamari, sea salt, and corn starch.
- Once fully coated, air fry the tofu at 375 until crispy. Give them a stir after 12 minutes then air fry for another 8-10 minutes.
- Wash your baby potatoes and peel away any sprouts. Toss with avocado oil spray, sea salt, paprika, and zatar seasoning.
- Air fry at 400 degrees for about 12-15 minutes or until crispy.
Lemon Tahini Dressing
- Add all ingredients to a dish and stir to combine. Start with 3 tbsp of water and gradually add more until the desired level of thickness is achieved.
- Dice the tomato and cucumber. Set aside the green olives.
- Divide all ingredients into four bowls or meal prep containers. 1 serving includes 1 cup of arugula, 1/4th of the herby quinoa, 1/4th of the crispy tofu, about 5 potato wedges, 1/4th of the cucumber and tomato, 3 green olives, and a generous drizzle of lemon tahini. The remaining portions will stay good about 5 days. Enjoy!