Trader Joe’s Mediterranean Bowl Recipe

This crunchy, creamy Trader Joes Mediterranean Bowl Recipe is made with cooked falafel and tangy tzatziki, ready in 15 minutes. The warm, spiced falafel breaks apart beautifully into the cool, garlic-infused hummus and crisp vegetables. I love making this for busy workdays when I want a satisfying lunch.

Restaurant-Quality At Home

I used to spend a fortune on Mediterranean bowls for lunch during the workweek. Then I realized I could assemble an identical bowl at home using a few clever shortcuts from my favorite grocery store.

The biggest surprise was how much better the falafel tastes when you crisp it up in an air fryer. Taking an extra five minutes to chop fresh produce makes the pre-made dips taste incredibly vibrant.

Trader Joes Mediterranean Bowl Recipe Ingredients

• 1 cup Trader Joe’s Microwaveable Brown Rice
• 6 Trader Joe’s Fully Cooked Falafels
• 1/2 cup English cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Trader Joe’s Kalamata Olives, pitted
• 1/4 cup Trader Joe’s Mediterranean Hummus
• 2 tbsp Trader Joe’s Tzatziki Dip
• 2 tbsp Trader Joe’s Feta Cheese Crumbles

How To Make Trader Joes Mediterranean Bowl Recipe

1. 1. Heat the Base: Microwave the brown rice according to the package instructions until steaming and fluffy. Divide the warm rice between two wide serving bowls.
2. 2. Warm the Falafel: Place the fully cooked falafels in an air fryer at 350°F for 5 minutes, or heat them in the microwave for 1 minute.
3. 3. Chop the Vegetables: While the falafel heats, dice the cucumber and slice the cherry tomatoes in half to ensure they are bite-sized.
4. 4. Assemble the Bowls: Arrange the warm falafel, diced cucumber, tomatoes, and kalamata olives over the bed of rice.
5. 5. Add the Dips: Spoon the Mediterranean hummus and tzatziki dip into the center of the bowl. Sprinkle generously with feta cheese before serving.

Recipe Tips

• Crisp the falafel: Using an air fryer or skillet gives the falafel a satisfying crunch that a microwave simply cannot provide.
• Dress the greens: If adding spinach or arugula, toss the greens lightly with olive oil and lemon juice before adding them.
• Thin the tzatziki: Stir a tiny splash of water into the tzatziki if you prefer a pourable dressing rather than a thick dip.

What To Serve With Mediterranean Bowls

These bowls are incredibly filling on their own, but warm pita bread is a great addition for scooping up the extra hummus. For a refreshing drink, serve it alongside cold sparkling water with a squeeze of fresh lemon.

How To Store

Store the rice, falafel, and vegetables in separate airtight containers in the fridge for up to four days. Keep the hummus and tzatziki in their original containers and assemble the bowls right before eating.

FAQs

Can I use chicken instead of falafel?

Yes, Trader Joe’s sells pre-cooked grilled chicken strips or shawarma chicken thighs that work perfectly as a direct substitute. Just heat the chicken until warmed through before adding it to the bowl.

Is this bowl gluten-free?

The fully cooked falafel contains wheat flour, so the bowl is not inherently gluten-free. Swap the falafel for grilled chicken or chickpeas if you need a gluten-free meal.

Can I eat this cold?

You can definitely eat the entire bowl cold if you do not have access to a microwave at work. However, the falafel tastes much better when slightly warmed.

Nutrition

• Calories: 480
• Total Fat: 22g
• Saturated Fat: 4g
• Cholesterol: 10mg
• Sodium: 850mg
• Total Carbohydrate: 55g
• Protein: 14g

Try More Recipes:

• Trader Joe’s Argentinian Shrimp Recipe
• Trader Joe’s Rosemary Balsamic Beef Tips
• Trader Joes Red Curry Recipe

Trader Joes Mediterranean Bowl Recipe

Recipe by Nate Collins

Servings

2

servings

Prep time

10

minutes

Cooking time

5

minutes

Total time

15

minutes

Crunchy, creamy Trader Joes Mediterranean Bowl Recipe loaded with warm falafel, fresh cucumbers, and tangy tzatziki ready in 15 minutes. This quick assembly meal is ideal for busy workdays when you need a satisfying lunch.

Ingredients

• 1 cup Trader Joe’s Microwaveable Brown Rice

• 6 Trader Joe’s Fully Cooked Falafels

• 1/2 cup English cucumber, diced

• 1/2 cup cherry tomatoes, halved

• 1/4 cup Trader Joe’s Kalamata Olives, pitted

• 1/4 cup Trader Joe’s Mediterranean Hummus

• 2 tbsp Trader Joe’s Tzatziki Dip

• 2 tbsp Trader Joe’s Feta Cheese Crumbles

Directions

• 1. Heat the Base: Microwave the brown rice according to the package instructions until steaming and fluffy. Divide the warm rice between two wide serving bowls.
• 2. Warm the Falafel: Place the fully cooked falafels in an air fryer at 350°F for 5 minutes, or heat them in the microwave for 1 minute.
• 3. Chop the Vegetables: While the falafel heats, dice the cucumber and slice the cherry tomatoes in half to ensure they are bite-sized.
• 4. Assemble the Bowls: Arrange the warm falafel, diced cucumber, tomatoes, and kalamata olives over the bed of rice.
• 5. Add the Dips: Spoon the Mediterranean hummus and tzatziki dip into the center of the bowl. Sprinkle generously with feta cheese before serving.