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BreakfastSnackLow carb, high fatVegetarianBalancedMediterraneanDairy€

Mediterranean Bowl with Cottage Cheese, Crunchy Vegetables and Chickpeas

Name: Mediterranean Bowl with Cottage Cheese, Crunchy Vegetables and Chickpeas
Prep time: 13 min
Total time: 13 min
Yield: 1
Ingredients: 250 g Cottage cheese, full fat, large or small curd; 0.5 large Cucumber, with peel, raw; 100 g Tomatoes, grape, raw; 0.25 medium Peppers, bell, red, raw; 50 g Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed; 5 piece KALAMATA ORGANIC OLIVES, KALAMATA; 1 tbsp Oil, olive, extra virgin; 1 tsp Lemon juice, raw; 1 tsp Seeds, pumpkin and squash seeds, whole, roasted, without salt; 1 pinch Spices, oregano, dried; Salt, table, iodized

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 time13 min

Cook time0 min

Total time13 min

Servings1

Recipe

Cottage cheese, full fat, large or small curd250 gCucumber, with peel, raw0.5 largeTomatoes, grape, raw100 gPeppers, bell, red, raw0.25 mediumChickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed50 gKALAMATA ORGANIC OLIVES, KALAMATA5 pieceOil, olive, extra virgin1 tbspLemon juice, raw1 tspSeeds, pumpkin and squash seeds, whole, roasted, without salt1 tspSpices, oregano, dried1 pinchSalt, table, iodized

Deep bowlKnifeCutting board

Calories:589.3 kcal

Protein:34.7 g

Carbohydrates:37.8 g

Fiber:9.1 g

Water:549.3 ml

Fat:34.3 g

Micronutrients

Sugar:11.4 g

Saturated fat:7.6 g

Cholesterol:42.5 mg

Sodium:1154 mg

Potassium:1027.9 mg

Calcium:281.6 mg

Iron:2.1 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

1Add the grainy cottage cheese to a medium-sized bowl and spread it evenly across the bottom with a spoon.
2Cut the cucumbers, tomatoes and peppers into even, small pieces that will blend nicely with the texture of the cottage cheese.
3Place the prepared vegetables, chickpeas and olives in the center of the cottage cheese.
4Drizzle everything with olive oil and lemon juice for freshness.
5Sprinkle with oregano, seeds, salt and pepper.
6Serve 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.