Savory Mediterranean Yogurt Bowl
- Amy Granger
- Sep 22
- 3 min read
Looking for a vibrant, protein-packed lunch that’s easy to whip up and perfect for busy days? This Savory Mediterranean Yogurt Bowl is your new go-to! Featuring creamy homemade yogurt as a base, crispy roasted chickpeas, and colorful veggies, it’s a fresh, budget-friendly meal that aligns with the heart-healthy Mediterranean diet. Whether you’re meal-prepping for the week or need a quick, on-the-go lunch, this bowl delivers flavor, nutrition, and convenience in every bite. This recipe is here to make your lunch game effortless and delicious!
Why You'll Love It
Protein-Packed: With ~18-22g of protein per serving from chickpeas and homemade yogurt, this bowl keeps you full and energized for hours.
Mediterranean Diet Magic: Packed with plant-based ingredients, healthy fats (olive oil, tahini), and vibrant vegetables, it’s a heart-healthy, anti-inflammatory meal that fits the Mediterranean lifestyle.
Quick & Easy: Ready in about 45 minutes, with minimal hands-on time. Roast, pickle, and assemble—perfect for beginners or busy cooks.
Budget-Friendly: Uses pantry staples like chickpeas and simple produce, keeping costs low (around $10-12 for 2 servings, depending on your market).
Meal Prep Hero: Components can be prepped ahead and assembled in minutes, ideal for on-the-go lunches or quick dinners.
Flavor Explosion: From tangy pickled onions to creamy tahini dressing and crunchy pistachios, every bite is a delightful mix of textures and tastes.
Equipment
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Ingredients
1 can (15 oz) chickpeas, drained and rinsed
2 sliced bell peppers (red, yellow and/or orange)
2 tablespoons of olive oil (divided)
1/2 teaspoon salt
1/2 teaspoon smoked paprika (optional)
1/4 teaspoon garlic powder (optional)
Freshly ground black pepper
1 cup whole milk Greek-style yogurt
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup pitted olives
1 tablespoon chopped pistachios
Pickled onions (recipe follows)
Fresh chopped dill or parsley (for garnish)
Tahini Dressing (recipe follows)
For the Pickled Onions
1 medium red onion, halved and thinly sliced (about 2 cups)
1/4 cup apple cider vinegar
2 tablespoons golden monk fruit sweetener
3 black peppercorns
1 bay leaf
1/2 teaspoon coriander seeds, lightly crushed
Pinch of Aleppo pepper
Kosher salt and freshly ground black pepper
For the Tahini Dressing
1/4 cup tahini
2 tablespoons lemon juice
1 tsp coconut aminos or tamari
1 tsp maple syrup or honey
1 small minced garlic clove
2-4 tablespoons cold water (to thin)
Sea salt and pepper to taste
Storage Information
Crispy Chickpeas: Store separately in an airtight container at room temperature for up to 2 days to maintain crunch.
Pickled Onions: Refrigerate in a sealed jar for up to 2 weeks.
Tahini Dressing: Store in the fridge for up to 1 week; stir before using.
Other Components: Refrigerate yogurt, roasted peppers, and fresh veggies together in an airtight container for up to 2 days. Assemble just before serving to keep chickpeas crisp.
Meal Prep Tip: Prep all components ahead, store separately, and assemble in minutes for quick lunches.
Yogurt Bowl Health Benefits
This bowl is a nutritional powerhouse, rooted in the Mediterranean diet, known for promoting heart health, reducing inflammation, and supporting longevity:
High Protein: Delivers ~18-22g protein per serving (from chickpeas and homemade yogurt), supporting muscle maintenance and satiety—perfect for a filling lunch.
Fiber-Rich: ~7-9g fiber per serving (from chickpeas, peppers, and veggies) aids digestion and stabilizes blood sugar.
Healthy Fats: Olive oil and tahini provide monounsaturated fats, linked to improved cholesterol levels and heart health.
Vitamins & Minerals: Bell peppers and tomatoes offer ~80-100% DV of vitamin C and ~40-50% DV of vitamin A for immune support and vision. Chickpeas and yogurt contribute iron (~15-20% DV), calcium (~15-20% DV), and potassium (~500-600mg) for blood health and muscle function.
Low Added Sugars: Minimal sweetener in the dressing keeps added sugars near 0g, aligning with a balanced diet.
Tips for Success
Maximize Crunch: Dry chickpeas thoroughly and roast at 425°F for extra crispiness (check at 20 minutes).
Meal Prep: Prep pickled onions and dressing on Sunday for quick weekday lunches.
Budget Hack: Use frozen bell peppers or bulk chickpeas to keep costs even lower.
Flavor Boost: Add a pinch of za’atar to chickpeas for a Mediterranean twist.
Enjoy this easy, affordable, and nutritious lunch that showcases your homemade yogurt in a Mediterranean masterpiece! Perfect for busy days or meal prep, it’s a wholesome way to fuel your body and delight your taste buds. Try it today, and let us know how you make it your own! Share your creations on social media with #MediterraneanBowl and tag us for a chance to be featured. Happy cooking!
1
Notes
• Crispy Chickpeas: Pat chickpeas very dry and remove loose skins for maximum crispiness. Air-dry for 10-15 minutes before tossing with oil. Roast at 425°F instead of 400°F for extra crunch, checking at 20 minutes to avoid burning.
• Pickled Onions: Make ahead (up to 2 weeks) and store in a glass jar to save prep time. Double the batch for future salads or bowls. Use a mandolin for thin, uniform onion slices to ensure even pickling.
• Tahini Dressing: Whisk in cold water gradually to achieve a smooth, pourable consistency without over-thinning. Taste and adjust with an extra ½ tsp lemon juice or maple syrup if too bitter or flat.
• Timesaving: Roast chickpeas and peppers on one sheet pan (separate sides) if short on pans, ensuring they don’t touch to avoid steaming. Prep fresh vegetables (tomatoes, cucumber) while roasting to streamline assembly.
• Storage: Store crispy chickpeas separately in an airtight container at room temperature (up to 2 days) to maintain texture. Refrigerate yogurt, vegetables, and dressing together for up to 2 days, assembling just before serving to keep chickpeas crisp.
2
Serving Suggestions
• As a Side or Appetizer (Serves 4): Divide into smaller portions and serve in ramekins or small bowls as a starter for a Mediterranean-themed dinner. Pair with grilled proteins like chicken skewers or falafel for a complete spread.
• Meal Prep: Assemble components (chickpeas, peppers, pickled onions, dressing) in separate containers for quick assembly throughout the week. Serve cold or warm the chickpeas and peppers slightly for a fresh contrast with the yogurt.
3
Variations
• Protein Boost: Add crumbled feta or grilled chicken for a heartier dish. Include a poached or fried egg for a breakfast-inspired bowl.
• Grain Addition: Serve over a bed of quinoa or farro for added fiber and heartiness.
• Spice Variations: Add ¼ tsp cumin or za’atar to the chickpeas for a warmer, earthier flavor. Sprinkle harissa or chili flakes on the finished bowl for a spicy kick.
• Vegetable Swaps: Replace bell peppers with roasted zucchini or eggplant for variety. Use sun-dried tomatoes instead of cherry tomatoes for a more intense flavor.
• Nut-Free Option: Swap pistachios for toasted sunflower seeds or pumpkin seeds to maintain crunch without nuts.
Notes
1
Prepare the Crispy Chickpeas and Roasted Peppers: Preheat oven to 400°F. Line two baking sheets with parchment paper or use a Silpat. Pat chickpeas dry with a paper towel and place in a medium bowl. Toss with 1 tablespoon olive oil, 1/2 tsp salt, 1/2 tsp smoked paprika (if using), 1/4 tsp garlic powder (if using), and a few grinds of black pepper. Spread evenly on one baking sheet. Roast for 20-25 minutes, shaking the pan halfway, until crispy. Set aside. In the same bowl, toss the bell pepper slices with remaining 1 tablespoon of olive oil. Spread on the second baking sheet and roast for 20-25 minutes, tossing halfway, until tender. Set aside.
2
Make the Pickled Onions: Place sliced red onion in a heatproof bowl or jar. In a small saucepan, combine 1/4 cup of apple cider vinegar, 2 tablespoons monkfruit sweetener, 3 black peppercorns, the bay leaf, cinnamon stick, 1/2 teaspoon coriander seeds, Aleppo pepper, 1 teaspoon salt, and a few grinds of black pepper. Bring to a simmer over medium heat and cook until sweetener dissolves, about 1 minute. Pour over onions, cover, and let cool. Optionally, strain out spices before serving. (Can be made ahead and refrigerated for up to 2 weeks.)
3
Make the Tahini Dressing: In a small bowl, whisk together 1/4 cup tahini, 2 tablespoons lemon juice, 1 teaspoon coconut aminos, 1 teaspoon maple syrup, and minced garlic. Add water, 1 tablespoon at a time, until desired consistency. Season with salt and pepper. Chill briefly to meld flavors, if time allows.
4
Assemble the Bowl: Spread Greek yogurt in a shallow bowl as a base. Arrange pickled onions, cherry tomatoes, cucumber, roasted peppers, and olives over the yogurt. Sprinkle with crispy chickpeas and pistachios. Drizzle with tahini dressing and garnish with dill or parsley.
5
Serve: Enjoy immediately for best texture, with extra dressing on the side. Serves 2 as a main or 4 as a side.
Instructions
2 Sheet Pans
Parchment Paper
Equipment
1 can (15 oz) chickpeas (drained and rinsed)
2 sliced bell peppers (red/yellow/orange)
2 tablespoons of olive oil (divided)
1/2 teaspoon salt
1/2 teaspoon smoked paprika (optional)
1/4 teaspoon garlic powder (optional)
Freshly ground black pepper
1 cup whole milk Greek-style yogurt
1/2 cup cherry tomatoes (halved)
1/2 cup cucumber (diced)
1/4 cup pitted olives
1 tablespoon chopped pistachios
Pickled onions (recipe follows)
Fresh chopped dill or parsley (for garnish)
Tahini Dressing (recipe follows)
Ingredients
1 medium red onion halved and thinly sliced (about 2 cups)
1/4 cup apple cider vinegar 2 tablespoons golden monkfruit sweetener
3 black peppercorns
1 bay leaf
1 cinnamon stick
1/2 teaspoon coriander seeds lightly crushed
Pinch of Aleppo pepper
Kosher salt and freshly ground black pepper
For the Pickled Onions
1/4 cup tahini
2 tablespoons lemon juice
1 tsp coconut aminos or tamari
1 tsp maple syrup or honey
1 small minced garlic clove
2-4 tablespoons cold water (to thin)
Sea salt and pepper to taste
For the Tahini Dressing
Savory Mediterranean Yogurt Bowl
Amy Granger from Nourishing to Flourishing
Enjoy this easy, affordable, and nutritious lunch that showcases your homemade yogurt in a Mediterranean masterpiece! Perfect for busy days or meal prep, it’s a wholesome way to fuel your body and delight your taste buds.
2 Servings
545 Calories / Serve (excluding Tahini dressing)
Prep Time
15 minutes
Cooking Time
20 minutes
Rest Time
5 minutes
Total Time
35 minutes
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