Mediterranean Meal Prep Bowls with Tahini Dressing.

With quinoa and a flavorful lemon tahini dressing, this Mediterranean Power Bowl is sure to be one of your favorites, too. I used fish for this meal prep recipe, but chicken would also be fantastic in this healthy bowl as well. For the vegan version, I used tofu with the same spices. My daughter loved it.

If you've been hanging out here for any time at all you already know that I love creating spice mixes.

Having spice mixes around makes whipping up tasty meals super easy. They're also a bit like an idea board.

When I'm stuck and can't figure out what to make for dinner, I open up my cabinet with all my spice mixes and wait for the inspiration to hit.

Mediterranean Recipes has so much flavor.

This bowl uses my Mediterranean Spice Mix – I use this spice mix on any kind of fish. My top 3 favorite varieties are Mahi-Mahi, Salmon, and Cod. This Mediterranean spice mix is also ridiculously tasty on chicken and roasted vegetables.

This Mediterranean bowl is full of tasty flavors.

1. The base of this bowl is made up of rainbow quinoa mixed with chopped lacinato kale.
2. Add to that about 4-6 ounces of your favorite protein cooked with the Mediterranean Spice Mix.
3. Top your beast bowl off with fresh juicy tomatoes, cucumbers, artichoke hearts, roasted red peppers and a nice drizzle of tasty lemon tahini dressing.

Here is the vegan version of this meal prep bowl:

My daughter...we call her Bean...eats almost everything in this wooden bowl. This bowl even looks nourishing, doesn't it?!

For her bowl, the preparation is the same. Except - for the protein. Instead of using fish, I used extra firm tofu. After rubbing the sliced tofu with the Mediterranean spice mix it is browned in a pan with a little bit of olive oil or avocado oil..

Every time I make a nourishing bowl I'm reminded of why I started eating this way.

It is easy, nutritious - and most importantly - a truly delicious way to get a healthy balanced meal.

I hope you can find inspiration here to build your own Beast Bowl mashups. Once you get used to the basics, you can easily adapt this way of eating to any meal.  With some practice, Beast Bowl eating takes much of the prep work out of your daily food planning and cooking.

I hope you love this Beast Bowl as much as I do. If you do, please share it with a friend. Sharing really helps us at Foodology Geek spread the word about easy and healthy eating. It is our goal to make food prep easier so that we can all eat a little healthier.

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Mediterranean Beast Bowl

Laura Reigel

Protein Packed with Mediterranean Flavor. 

Print Recipe Pin Recipe

Prep Time 5 mins

Cook Time 10 mins

Total Time 15 mins

Course Light Fare, Lunch, Main

Cuisine Beast Bowl, Food Prep, Meal Prep, Mediterranean, Seafood

Servings 8

Calories 472 kcal

Ingredients

  

1x2x3x

Protein

• 2 ½ lb white fish mahi-mahi, cod, or halibut

Mediterranean Seasoning Blend

• 3 tbsp toasted sesame seeds
• 3 tbsp oregano
• 1 tbsp crushed red pepper
• 1 tbsp cumin
• 1 tbsp salt

Lemon Tahini Dressing

• 2 tbsp tahini
• 3 tbsp lemon juice approximately 1 lemon worth
• 2 tsp olive oil
• 2 tbsp water more if needed
• salt to taste

Fixins

• 2 cups quinoa cooked
• 2 cups lacinato kale shredded
• 2 small cucumbers peeled and diced
• 2 cups cherry tomatoes any variety
• 1 avocado diced
• artichoke hearts
• roasted red peppers

Instructions

 

Fish

• Sprinkle generously with Mediterranean seasoning blend. (You will have plenty or seasoning left over to use for your next creation.) 
• Cook fish in a saute pan or in the oven. 

Dressing

• Whisk all dressing ingredients together. 
• Add more water if needed to achieve desired consistency. 

Notes

Vegan Adaptable: Use slices of extra film tofu instead of the fish. 

Chicken may also be used instead of fish. 

Nutrition

Calories: 472kcalCarbohydrates: 40gProtein: 38gFat: 18gSaturated Fat: 2gCholesterol: 70mgSodium: 1746mgFiber: 8gSugar: 2gCalcium: 160mgIron: 6mg

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