Mediterranean Lunch Bowl

Name: Mediterranean Lunch Bowl
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Ingredients: 1 package Trader Joe’s Dill Pickle Mini Falafel (or any mini falafel ); 1 cup Trader Joe’s Organic Couscous (uncooked); 1 cup boiling water ( or veggie broth); 2 tablespoons vegan butter ( or olive oil); 1/4 - 1/2 cup English cucumber (chopped or shredded); 1/2 cup carrots (shredded ); 1/2 cup baby spinach (chopped ); 1/4 cup cherry tomatoes (whole or halved); 2 Medjool dates (chopped (optional but adds a touch of sweet) Sub with raisins or cranberries.); 2–3 tablespoons Trader Joe’s Vegan Tzatziki (or Hummus; for serving); Optional sides: pita chips and fruit

This easy Mediterranean lunch bowl is a fresh, flavorful, and nourishing meal that comes together in about 10 minutes using Trader Joe’s ingredients. It’s perfect for school lunches, but it’s not just for kids—it makes a fantastic work lunch too. Balanced, kid-friendly, and endlessly customizable, this bowl makes mornings effortless.

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Bento-style vegan lunchbox with falafel, couscous, cucumber, shredded carrots, cherry tomatoes, spinach, pita chips, a small container of tzatziki, and fresh raspberries. Lunchbox is placed on top of a colorful children’s art book with a spoon beside it.

I started making these vegan mezze lunch bowl on repeat during the back-to-school scramble when I needed something that worked for both my kids and me.

It’s colorful, crunchy, and totally satisfying—but what really sold me was how fast it comes together. Trader Joe’s makes it easy to keep all the components on hand, especially when I already have extra ingredients that overlap from recipes like my Mini Hummus and Veggie Pinwheels or the Easy Quinoa Fusilli Pasta Salad. Both use similar veggies.

And if you haven’t tried my Trader Joe’s Falafel Naan Wrap, they’re basically the grab-and-go cousin of this bowl. It’s no surprise this one earned a permanent spot in our Trader Joe's Easy Lunch Roundup.

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Why I Love This Recipe
Ingredients
Variations
How To Make and Easy Mediterranean Lunch Bowl
Top Tips
Serving Suggestions
Lunchbox Planner
Recipe FAQS
More Kid-Friendly Recipes
Colorful Lunchbox Notes for Kids
Mediterranean Lunch Bowl
Comments

Why I Love This Recipe

Uses simple, ready-to-go Trader Joe’s ingredients

No reheating needed so it's great for lunchboxes or on-the-go meals

Ready in about 10 minutes so it's easy to make in the morning

Easily packed for both school and work lunches

Easy to prep ahead for busy mornings

Ingredients

Vegan Tzatziki and Hummus: Feel free to use both. This bowl really shines with a creamy element like tzatziki or hummus to tie everything together and boost the flavor.

Dates: Substitute with cranberries or raisins.

See the printable recipe card for suggested quantities and a complete list of ingredients.

Variations

Swap the couscous with pearl couscous, brown rice, quinoa, or orzo—or try a mix of quinoa and brown rice for extra texture.
Use a different condiment. Try it with baba ganoush, vegan ranch, or even a tahini drizzle instead of tzatziki or hummus.
Add sliced olives, pepperoncini, a sprinkle of za’atar, or a dollop of harissa for older kids or grown-up lunches.
Turn it into a wrap by stuffing the falafel, couscous, and veggies into a warm pita or tortilla.

How To Make and Easy Mediterranean Lunch Bowl

Here’s how this falafel and couscous bowl comes together quickly in 4 steps. Scroll to the recipe card for exact measurements and instructions.

Mini falafel arranged in a single layer inside an air fryer basket, golden and crisp after cooking.

Step 1: Bake, microwave or air fry mini falafels. To air fry cook at 325°F for 4 minutes, flipping halfway, until golden and crispy. Air fryers vary so check often.

Dry couscous soaking in a white bowl with a cube of plant-based butter on top, ready for steaming.

Step 2: Pour boiling water over couscous with a pat of vegan butter and salt. Cover and let sit for 5 minutes. Alternatively, follow package directions.

Cooked couscous fluffed with a spoon in a white bowl, ready to be used as a base for a lunch bowl.

Step 3: Fluff the couscous with a fork or spoon once fully steamed.

Chopped cucumber, shredded carrots, baby spinach, and diced Medjool dates arranged on a wooden cutting board for a vegan Mediterranean lunch bowl.

Step 4: While the couscous steams,
chop cucumber, spinach, carrots, and dates for the veggie mix-in.

Step 5: Assemble the lunch in a bento box or on a plate.

Two bento-style vegan lunchboxes filled with falafel, couscous, cucumbers, cherry tomatoes, shredded carrots, greens, hummus or tzatziki, pita chips, and fresh raspberries. Lunchboxes are placed on top of colorful children’s books and school supplies, creating a vibrant back-to-school setting.

Top Tips

Go crispy and skip the microwave. Air frying or baking the falafel gives the best texture and flavor.
Use broth instead of water for couscous to add more flavor with zero extra effort.
Chop veggies small or shred them for easier bites, especially for younger kids.
Keep dips separate in a small container to prevent soggy bowls and make lunchtime more fun (aka dippable!).
This is a quick lunch easily made in the morning but you can also store components separately in the fridge and assemble in the morning for quick lunchbox packing.

Serving Suggestions

Pack in a bento-style container with a small side of fruit (like raspberries or grapes) and pita chips.

Add a grown-up upgrade. Top with extra herbs, a squeeze of lemon, a sprinkle of vegan feta, olives, or a drizzle of olive oil for a fresh finish.

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Lunchbox Planner

Crush the week ahead!

Grab the Plan Here

Bento-style vegan lunchbox featuring mini falafel, couscous, chopped cucumber, shredded carrots, spinach, cherry tomatoes, raspberries, pita chips, and a small container of vegan tzatziki with a falafel dipped inside. Lunchbox is placed on top of colorful children’s books, styled for a back-to-school setting.

Recipe FAQS

Can I make this gluten-free?

Yes! Just swap the couscous for quinoa, brown rice, or gluten-free pasta.

Does this Mediterranean bowl need to be heated?

Nope! This bowl can be enjoyed at room temp making it perfect for work or school lunches or on-the-go meals.

More Kid-Friendly Recipes

8 samples of the lunch box notes for kids.

free download!

Colorful Lunchbox Notes for Kids

24 Unique Notes!

Add a Side of Smile

Don’t leave me hanging! Tell me how it went with Mediterranean Lunch Bowl in the comments below! Was it love at first bite, surprisingly edible, or a full-blown disaster? Oh, and please let me know how my directions worked, so I can continue to improve my recipes.

Follow me on Pinterest, Instagram, Facebook, and YouTube for inspiration.

Lunchbox containing mini falafel, couscous, chopped cucumber, cherry tomatoes, shredded carrots, spinach, pita chips, a small container of dairy-free tzatziki, and fresh raspberries. The lunchbox is placed on top of children’s books and notebooks, styled for a back-to-school theme.

Mediterranean Lunch Bowl

Regi Pearce

This easy Mediterranean Lunch Bowl is quick and easy to make with Trader Joe’s ingredients. It features crispy mini falafel, fluffy couscous, fresh veggies, and a creamy dip—all in a balanced, lunchbox-ready bowl that’s perfect for meal prep or busy work and school mornings.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 5

Cook Time 5

Total Time 10

Course lunch, main course

Cuisine Mediterranean, Vegan

Servings Servings

Calories 576 kcal

Equipment

Julienne Y-Peeler optional to shred the cucumber and carrots
Air Fryer optional

Ingredients

1 package Trader Joe’s Dill Pickle Mini Falafel or any mini falafel
1 cup Trader Joe’s Organic Couscous uncooked
1 cup boiling water or veggie broth
2 tablespoons vegan butter or olive oil
¼ - ½ cup English cucumber chopped or shredded
½ cup carrots shredded
½ cup baby spinach chopped
¼ cup cherry tomatoes whole or halved
2 Medjool dates chopped (optional but adds a touch of sweet) Sub with raisins or cranberries.
2–3 tablespoons Trader Joe’s Vegan Tzatziki or Hummus; for serving
Optional sides: pita chips and fruit

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Instructions

Cook the Falafel: Cook the falafel according to the package directions. While they can be microwaved, they turn out much crispier and more flavorful when baked or air-fried.
For quickest results, air fry at 325°F for 4 minutes (adjust for your make and model), flipping halfway through. No preheating needed, just cook until golden and crisp.
Prepare the Couscous: In a medium bowl, pour 1 cup boiling water over 1 cup couscous. Add a spoonful of vegan butter or a drizzle of olive oil. Stir, cover, and let sit for 5 minutes. Then fluff with a fork. You can also follow the microwave or stove top directions on the package.
Chop Your Veggies: While the couscous steams, prep the fresh ingredients by chopping the cucumbers, spinach, and dates. Shred the carrots if you did not buy them preshredded.
Assemble the Bowl: In each lunch container or serving bowl, add a base of couscous. Top with falafel, cucumber, carrots, spinach, tomatoes, and chopped dates. Add a scoop of vegan tzatziki or hummus on top or add the condiments to a mini container.
Serve: Pack pita chips and fruit on the side if using.

Notes

Nutritional information is only an estimate.

The nutritional value for one serving is based on five mini falafels and about ½ cup of dried couscous.

Go crispy and skip the microwave. Air-frying or baking the falafel yields the best texture and flavor.

Chop the veggies into small pieces or shred them for easier bites, especially for younger kids.

Feel free to customize the veggies to your liking. For a bolder flavor, add black olives, Kalamata olives, or a sprinkle of vegan feta. See the post for more variations.