Mediterranean Veggie Power Bowl

Mediterranean Veggie Power Bowl

🥗 Components (serves 2–3)

• Lemon-herb quinoa

• Creamy hummus

• Roasted vegetables (zucchini, peppers, broccoli, tomatoes, onion)

• Crispy cauliflower patties

• Fresh herbs + lemon to finish

🌾 Lemon Herb Quinoa

Ingredients

• 1 cup quinoa, rinsed

• 2 cups water or vegetable broth

• 1 tbsp olive oil

• Zest of ½ lemon

• 1 tbsp lemon juice

• Salt to taste

• 1 tbsp chopped parsley

Instructions

1. Bring quinoa and liquid to a boil.

2. Reduce heat, cover, and simmer 15 minutes.

3. Fluff with a fork.

4. Stir in olive oil, lemon zest, lemon juice, parsley, and salt.

🥣 Creamy Hummus

Ingredients

• 1 can chickpeas (drained, skins removed if you want ultra-smooth)

• ¼ cup tahini

• 2 tbsp lemon juice

• 1 small garlic clove

• 3–4 tbsp cold water

• 2 tbsp olive oil

• Salt to taste

Instructions

1. Blend everything until silky smooth.

2. Add water slowly to reach creamy consistency.

3. Chill until ready to serve.

🥕 Roasted Vegetables

Veggies Used

• Zucchini (sliced)

• Red & yellow bell peppers (quartered)

• Broccoli florets

• Cherry tomatoes

• Red onion (thick slices)

Seasoning

• 3 tbsp olive oil

• 1 tsp smoked paprika

• 1 tsp dried oregano

• ½ tsp garlic powder

• Salt & black pepper

Instructions

1. Preheat oven to 425°F (220°C).

2. Toss veggies with oil and seasoning.

3. Spread on baking sheets (don’t overcrowd).

4. Roast 20–25 minutes, flipping once.

5. Tomatoes may need only 15 minutes.

🥔 Crispy Cauliflower Patties (the stars ⭐)

Ingredients

• 2 cups cauliflower florets

• 1 egg

• ⅓ cup breadcrumbs (or almond flour)

• ¼ cup grated parmesan

• 1 garlic clove, minced

• 1 tbsp chopped parsley

• Salt & pepper

• Olive oil for frying

Instructions

1. Steam or boil cauliflower until very tender.

2. Drain well and mash.

3. Mix with egg, breadcrumbs, parmesan, garlic, parsley, salt & pepper.

4. Form small patties.

5. Pan-fry in olive oil over medium heat for 3–4 minutes per side until golden and crispy.

(Air fryer option: 375°F / 190°C for 10–12 minutes, flipping once)

🍋 Final Assembly

1. Add quinoa to the bowl.

2. Spoon hummus into the center and swirl.

3. Arrange roasted vegetables around the bowl.

4. Add cauliflower patties.

5. Sprinkle chopped parsley.

6. Finish with:

   • Lemon wedges

   • Extra olive oil drizzle

   • Cracked black pepper

🔥 Pro Tips

• Add tzatziki or garlic yogurt for extra creaminess.

• Sprinkle za’atar or sumac for authentic Mediterranean flavor.

• Works amazing for meal prep—everything keeps 3–4 days.