Main courseLow carbVegetarian€

Mediterranean Bowl with Cottage Cheese, Crunchy Vegetables and Chickpeas

A quick and nutritious cottage cheese bowl packed with protein and freshness. An ideal recipe for a light lunch or dinner with a Mediterranean touch and crunchy chickpeas.

Prep time
13 min
Cook time
0 min
Total time
13 min
Servings
1

Recipe

Cottage cheese, full fat, large or small curd
250 g
Cucumber, with peel, raw
0.5 large
Tomatoes, grape, raw
100 g
Peppers, bell, red, raw
0.25 medium
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
50 g
KALAMATA ORGANIC OLIVES, KALAMATA
5 piece
Oil, olive, extra virgin
1 tbsp
Lemon juice, raw
1 tsp
Seeds, pumpkin and squash seeds, whole, roasted, without salt
1 tsp
Spices, oregano, dried
1 pinch
Salt, table, iodized

Calories:529.3 kcal
Protein:34.7 g
Carbohydrates:36.5 g
Fiber:7.8 g
Water:549.3 ml
Fat:28.3 g
Micronutrients
Sugar:11.4 g
Saturated fat:6.9 g
Cholesterol:42.5 mg
Sodium:900.6 mg
Potassium:1001.3 mg
Calcium:281.6 mg
Iron:2 mg
Magnesium:90.1 mg
Zinc:2.6 mg
Phosphorus:530.1 mg
Vitamin C:73.1 mg
Vitamin A:150.1 µg
Vitamin D:0.3 µg
Vitamin B12:1.1 µg

Instructions

1
Add the grainy cottage cheese to a medium-sized bowl and spread it evenly across the bottom with a spoon.
2
Cut the cucumbers, tomatoes and peppers into even, small pieces that will blend nicely with the texture of the cottage cheese.
3
Place the prepared vegetables, chickpeas and olives in the center of the cottage cheese.
4
Drizzle everything with olive oil and lemon juice for freshness.
5
Sprinkle with oregano, seeds, salt and pepper.
6
Serve the dish immediately, or cover and store it in the refrigerator until ready to eat. It pairs wonderfully with a slice of whole-grain bread or seed crackers.

Nutritional benefits

Thanks to the high casein content in cottage cheese, this meal provides a gradual release of amino acids, supporting long-lasting muscle recovery and satiety.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.