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BasicsChickenEasyRecipesVegan

Mediterranean Bowl

20 min Cook
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  • Fresh, vibrant, and endlessly customizable, this Mediterranean bowl delivers bold lemon-herb flavor in every bite.

My love for Mediterranean food was cemented back in Greenville in my early 20s. I went to get a piercing at a shop called Purple Haze off Pleasantburg Drive and noticed a small place next door called The Pita House. I had never had Mediterranean food before, but the smell coming from that place was incredible.

Curiosity won. I ordered a lamb plate, tried tahini and falafel for the first time, and immediately fell in love with the cuisine.

My husband loves Mediterranean food too. One of his favorite spots is Tropical Grille, which also happens to be where we had our very first date almost a decade ago. He always ordered this huge plate piled high with rice, chicken, vegetables, and several incredible sauces practically on tap.

Since moving to Alabama, we can’t just run out to either of those favorite places anymore. This recipe was inspired by our shared love of that food and was my attempt to recreate a little piece of the home we built together in Upstate South Carolina.

I hope you enjoy it.

Mediterranean Chicken or Chickpea Bowl

jenniferbde2f1db01
A bright, protein-packed Mediterranean bowl featuring spiced rice, juicy lemon-herb chicken (or chickpeas), crisp cucumber-tomato salad, and a creamy garlic yogurt drizzle. Fresh, flavorful, and perfect for meal prep.
prep time
20 min
cooking time
20 min
servings
4
total time
40 min

Equipment

  • Medium pot with lid (for rice)

  • Large skillet

  • Mixing bowls (2–3)

  • Cutting board

  • Chef’s knife

  • Zester or microplane

  • Citrus juicer (optional but helpful)

  • Measuring spoons

Ingredients

  • Base

  • 3 cups rice (uncooked)

  • 1 lb chicken breast (or 1 can chickpeas, drained and rinsed)

  • 1 tablespoon olive oil

  • Fresh Salad

  • 1 large cucumber, diced

  • 1 Roma tomato, diced

  • 2 scallions, sliced on the bias (whites and greens separated)

  • 2 lemons (zested and juiced)

  • Yogurt Sauce

  • 6 oz plain Greek yogurt (or coconut yogurt for vegan)

  • 2–4 garlic cloves, minced or grated

  • Juice of ½ lemon

  • Water (as needed for thinning)

  • Salt to taste

  • Seasonings

  • 1 teaspoon turmeric

  • 1 teaspoon paprika (divided)

  • Salt & pepper to taste

  • Mediterranean Spice Blend

  • 2 teaspoons dried oregano

  • 2 teaspoons garlic powder

  • 1½ teaspoons onion powder

  • 1 teaspoon dried thyme

  • 1 teaspoon paprika

  • 1 teaspoon dried basil

  • ½ teaspoon crushed dried rosemary

  • ½ teaspoon red pepper flakes

Instructions

1

Prepare the Mediterranean spice blend

Mix the following ingredients together in a bowl: 2 teaspoons dried oregano 2 teaspoons garlic powder 1½ teaspoons onion powder 1 teaspoon dried thyme 1 teaspoon paprika 1 teaspoon dried basil ½ teaspoon crushed dried rosemary ½ teaspoon red pepper flakes
2

Cook the Rice

Prepare rice according to package instructions. Stir in half of the spice blend while warm. Season with salt and pepper to taste.
3

Prepare the Vegetables

Dice cucumber and tomato. Slice scallions on the bias, separating whites from greens. Zest lemons and quarter them.
4

Make the Salad

In a bowl, toss cucumber, tomato, scallion whites, half the lemon zest, juice of ½ lemon, olive oil, salt, and pepper. Set aside.
5

Prepare the Yogurt Sauce

Stir together Greek yogurt, garlic, juice of ½ lemon, and salt. Thin with water (or additional lemon juice) until drizzle consistency.
6

Season the Chicken (or Chickpeas if you are going vegan)

Pat chicken dry and slice into strips. Toss with olive oil, remaining half of the spice blend, half the paprika, salt, and pepper.
7

Cook your Protein

Cook chicken in a skillet over medium-low to medium heat until fully cooked and lightly golden (about 6–8 minutes). For chickpeas: sauté 5–7 minutes until warmed through and slightly crisp.
8

Assemble!

Plate spiced rice. Top with cucumber-tomato salad, chicken (or chickpeas), yogurt sauce, scallion greens, remaining paprika, and lemon wedges. Serve warm with extra lemon for squeezing.

Notes

Substitute chickpeas for chicken for a vegetarian option. Toss chickpeas in oil and spice blend and sauté until golden and slightly crisp. Substitute couscous, farro, quinoa, or cauliflower rice. Feta cheese, kalamata olives, roasted red peppers, fresh parsley or dill, or hummus make great additions. Serves well with pita or naan, a simple salad, or roasted zucchini or eggplant.
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