Mediterranean Bowl with Greek Yogurt Tzatziki

Activate Test Kit

Join Now

Kcal: 420

P: 22

F: 16

C: 50

Fiber: 12

< Back To Meal Plan Dashboard

Quinoa (cooked): 100g (1/2 cup), Chickpeas (cooked): 100g (1/2 cup), Cucumber: 75g (3/4 cup, diced), Cherry tomatoes: 100g (1 cup, halved), Red onion: 30g (1/4 cup, diced), Kalamata olives: 30g (8-10, pitted), Feta cheese: 30g (2 tbsp, crumbled), Greek yogurt (low-fat): 100g (1/3 cup), Garlic: 3g (1 clove, minced), Cucumber: 50g (1/2 cup, grated, for tzatziki), Dill: 5g (1 tbsp, fresh, chopped), Lemon juice: 10ml (2 tsp), Olive oil: 10ml (2 tsp), Oregano: 1g (1/2 tsp, dried), Black pepper: to taste

Nutritional info:

Meal Type: lunch

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Make tzatziki: Mix 100g Greek yogurt with 50g grated cucumber (squeezed to remove excess water), 3g minced garlic, 5g chopped dill, 5ml lemon juice, and black pepper. 2. Prepare bowl: Place 100g cooked quinoa as base. 3. Arrange toppings: Add 100g chickpeas, 75g diced cucumber, 100g halved cherry tomatoes, 30g diced red onion, 30g olives, and 30g crumbled feta in sections. 4. Dress: Whisk together 5ml lemon juice, 10ml olive oil, 1g oregano, and black pepper. Drizzle over bowl. 5. Serve: Add a generous dollop of tzatziki on the side.

Recipe Gallery

Where Science Supports Women’s Health

HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.