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🌿 Debbie’s Divine Greek Bowl 🌿

🌿 Debbie’s Divine Greek Bowl 🌿

This vibrant Mediterranean-inspired bowl is loaded with flavor, color, and nourishment. Featuring your creamy oil-free hummus, tangy tofu feta, and a hearty whole grain base over a crisp bed of romaine, this dish brings Greek island vibes straight to your kitchen—no passport required! 🏝️

Perfect for lunch or dinner, this bowl is hearty, fiber-rich, and packed with plant-powered protein. Whether you're impressing guests or meal prepping for the week, this dish will have you dreaming of Santorini.

🛒 Ingredients

Base:

  • 1 cup black rice, brown rice, or wild rice blend (uncooked) – follow cooking instructions on the package

  • 1 head romaine lettuce, chopped

Oil-Free Hummus:

  • 2 (15 oz) cans chickpeas, or 3 cups cooked

  • 1 large or 2 small garlic cloves, chopped and rested for 10 minutes

  • ⅓ cup tahini

  • ¼ cup lemon juice

  • 1 tsp pink Himalayan salt

  • 4–6 tbsp ice cold water (to desired consistency)

Tofu Feta:

  • 1 block (14 oz) firm tofu, pressed

  • ¼ cup apple cider vinegar

  • ¼ cup lemon juice

  • 1 tbsp miso paste (white or yellow)

  • 1 tbsp olive oil (optional)

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1 tsp dried oregano

  • ½ tsp sea salt

Bowl Veggies:

  • 1 cup cherry tomatoes, halved

  • 1 cup cucumber, diced

  • ½ red onion, thinly sliced

  • ½ cup red or yellow bell pepper, diced

  • ¼ cup kalamata olives (optional, rinsed)

Creamy Flax Oil Greek Vinaigrette:

  • 2 tbsp red wine vinegar

  • 1 tbsp fresh lemon juice

  • 1 tbsp Dijon mustard

  • 1 clove garlic, minced

  • 1 tsp dried oregano

  • 1 tbsp pure maple syrup

  • 2 tbsp flax oil

  • 2–3 tbsp water (adjust as needed)

  • Sea salt & freshly ground black pepper, to taste

  • Optional: 1 tsp tahini for added creaminess

👩‍🍳 Instructions

  1. Cook the rice according to the instructions on the package. Let cool slightly.

  2. Prepare hummus: Blend all hummus ingredients in a food processor until creamy. Adjust with water to desired texture.

  3. Make tofu feta: Cut tofu into cubes or crumble. Mix marinade ingredients and combine with tofu in a jar or bowl. Let marinate 1–3 days for best flavor.

  4. Make vinaigrette: Whisk or blend all dressing ingredients until creamy and emulsified.

  5. Assemble: In a large bowl, layer romaine and rice. Add veggies, dollops of hummus, and tofu feta. Drizzle with vinaigrette. Garnish with fresh herbs and lemon wedges if desired.

🧠 Nutritional Highlights

  • 🌱 Protein Power: Each bowl offers ~20–25g of plant-based protein from chickpeas, tofu, tahini, and whole grains.

  • 🌾 Fiber-Rich: With ~15–18g fiber per bowl, this meal supports gut health and keeps you feeling full and satisfied.

  • 🧂 Mineral Boost: Rich in iron, calcium, and potassium from legumes, greens, and seeds.

  • 💧 Hydration-Friendly: Fresh veggies and lemon juice help keep your body refreshed and alkaline.

💡 Pro Tips & Time-Savers

  • Meal Prep Magic: Make the tofu feta and hummus in advance to save time on busy days.

  • Time-Saver: Use frozen or pre-cooked whole grain blends in a pinch.

  • Flavor Tip: The tofu feta gets more flavorful after 2–3 days—marinate ahead!

  • Dressing Tip: Store vinaigrette in a mason jar for an easy shake-and-pour solution.