Description
A vibrant and hearty Mediterranean protein rice bowl filled with tender protein, fluffy rice, fresh vegetables, and a tangy yogurt sauce.
Ingredients
Scale
- 1 lb salmon fillet, chicken breast, or firm tofu (cut into bite-sized cubes)
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1/2 tsp cumin
- Salt and black pepper to taste
- 2 cups cooked white rice (like Jasmine or Basmati)
- 1 cup cherry tomatoes (halved)
- 1 Persian cucumber (diced)
- 1/4 cup red onion (finely diced)
- 1 cup fresh baby spinach or mixed greens
- Fresh chopped parsley
- 1 lemon wedge
- 1/2 cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 clove garlic (minced)
- 1 tbsp fresh dill or parsley (finely chopped)
Instructions
- Season your protein: Toss your choice of protein in olive oil along with paprika, garlic powder, oregano, cumin, salt, and black pepper.
- Cook to perfection: Preheat the air fryer to 400°F and cook the protein for 8–10 minutes, or sauté in a skillet for 3–4 minutes per side.
- Prepare the yogurt sauce: Mix Greek yogurt, lemon juice, minced garlic, dill or parsley, and a pinch of salt in a medium bowl.
- Assemble the bowl: Start with a layer of rice, then arrange spinach, cucumber, tomatoes, and onion around the edges. Place protein in the center.
- Drizzle and garnish: Add yogurt sauce on top and finish with fresh parsley and a lemon wedge.
Notes
Feel free to customize the protein or add seasonal vegetables. Leftovers can be stored separately in airtight containers for up to three days.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Air Frying or Skillet Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 4g
- Sodium: 350mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 70mg
Keywords: Mediterranean, rice bowl, healthy meal, protein bowl, quick meal