This Mediterranean Bowl is nutritious, delicious and great for meal prep. It has all my favorite ingredients in the one bowl including quinoa, red pepper hummus, feta, olives, salad and crispy roasted chickpeas yum!
If you’re like me and love Mediterranean food, you're going to absolutely love this Mediterranean bowl. It's colorful, fresh and jam packed with all the delicious flavors in the one bowl. It's summertime here so I love enjoying bowls like this where you don't need to do much cooking for a light, fresh and filling meal. Made with quinoa, fresh salad, red pepper hummus for some color, feta cheese, olives and chickpeas which have been spruced into crispy roasted chickpeas and are my favorite part!
It's also high in plant-based protein, fiber and whole-grains making it not only delicious but super nutritious too. Think of it as a buddha bowl also known as a protein bowl, where you have your grain, protein, veggie and a sauce that brings it all together - however here I'm using Mediterranean flavors. I've also shared a similar Greek bowl with Greek flavors along with a salmon bowl to try.
The key to making this Mediterranean bowl convenient is taking advantage of the make ahead components. Now I'm not a huge meal prepper when it comes to complete meals, but I love to meal prep certain ingredients that I eat often to save time, especially when I need a quick lunch or dinner. For example I always have some sort of grain cooked such as basmati rice or farro and you will almost always find hummus in my fridge ☺️
This makes Mediterranean quinoa bowls like this super quick to make because all you have to do is put it all together...oh and make the crispy chickpeas which are optional but totally recommended for some crunch. Now don't let the meal prepping scare you away, you can of course use store bought ingredients too like the hummus or even pre-cooked quinoa to save time as well.
Table of Contents
What makes this recipe special
- Healthy & Nutritious: Made with whole grains, protein, legumes and fresh veggies
- Quick & Easy: Ready in 30 minutes with minimal cooking and great for meal prep
- Flavor Packed: Bright colors and delicious flavors that all work in harmony together
- Customizable: Easily swap ingredients based on what you have, you can even add grilled chicken or salmon bites if you aren't vegetarian
Ingredients and Substitutions
- Quinoa is a light, fluffy grain that’s high in protein, fiber and the main carbohydrate in our bowl. You can substitute with farro, couscous, white rice or even pita bread. I've used white quinoa but tricolor works great too
- Chickpeas are one of my favorite legumes and a plant-based protein adding heartiness and fiber. You can add the chickpeas fresh, or turn them into crispy roasted chickpeas with a simple spice blend adding crunch and extra flavor
- Hummus is another protein element with a delicious creamy taste. You can use store-bought or make homemade hummus. I've used my red pepper hummus recipe for a pop of flavor and color. Substitute with Greek yogurt or even tzatziki
- Salad, a simple mix of chopped cucumber, cherry tomatoes, and red onion, tossed with extra virgin olive oil, red wine vinegar or lemon juice and dried or fresh herbs
- Feta cheese adds saltiness and creaminess. Swap with vegan feta or leave it out to make this a vegan mediterranean bowl
- Kalamata olives are salty, briny and full of flavor. You can use any olives you like, I also love Castelvetrano olives too
How to make Mediterranean Bowl
Whether you're meal prepping or making lunch on the go, this Mediterranean Bowl is an easy, flavorful dish you’ll want to make again and again. Follow my simple steps below (note quantities are listed in the recipe card below)
Rinse quinoa, then add it to a small pot with ⅔ cup water and a pinch of salt. Cook uncovered over medium heat for about 15 minutes, until the water is mostly absorbed
Turn off heat, cover with a lid and let it sit for 5 minutes. Fluff with a fork once done
For crispy chickpeas, pat them dry, then toss with oil and seasonings in a bowl
Air fry at 400°F (200°C) for 10–12 minutes, shaking halfway. Or oven bake at 425°F (220°C) for 18–20 minutes, stirring half way. Leave in the appliance for 5 minutes after cooking to crisp up
Make the salad by chopping cucumber and tomatoes, finely dicing red onion
Add to a bowl and mix with the dressing
Use store-bought or homemade hummus. I've made my red pepper hummus for this recipe
Assemble each bowl with ½ cup quinoa, ⅓ cup chickpeas, ¼ cup hummus, salad, feta, and olives in separate sections. Drizzle with olive oil and enjoy!
Tips and Tricks
- Meal prep some of the ingredients in advance to save time such as the grains/quinoa and hummus. These are ingredients I always have prepped in my fridge for quick meals and bowls
- Homemade is always best, but if you're short on time opt for store bought hummus or pre-cooked quinoa. Just read the labels to ensure there aren't unnecessary additives
- Feel free to swap any ingredients for what you have in the fridge. You can even add more protein such as halloumi, chicken, salmon bites or even shrimp if not vegetarian
- Freshen things up with fresh herbs like dill, fresh mint, or even fresh parsley
- Drizzle with extra virgin olive oil, fresh lemon juice or a tangy tahini sauce to elevate the dish
Storage Instructions
- Store leftovers in an airtight jar or container for up to 4 days in the fridge
- Its best to store ingredients separately if you can, such as the quinoa, salad and hummus in their own containers
- Reheat components like quinoa or roasted chickpeas if you prefer them warm
- Freeze the quinoa separately if needed, but I don't recommend freezing the other components
FAQs
Yes indeed! Focusing on whole foods, grains, legumes and healthy fats they are delicious and nutritious too
Mediterranean food focuses a lot on fresh ingredients like fruits and vegetables, legumes, grains, cheese, plant based and lean proteins, and of course extra virgin olive oil
Of course! Feel free to increase the protein by adding halloumi cheese, chicken, salmon bites, even crispy tofu would be great
Pairing
These are my favorite dishes to serve in a Mediterranean Bowl:
More Mediterranean Recipes
Looking for other recipes like this? Try these:
I love seeing your creations and remakes, so be sure to rate the recipe, comment and share your photo on Instagram so I can share the love!
Recipe
Mediterranean Bowl
Video
Ingredients
- ⅓ cup
raw quinoa or 1 cup cooked quinoa - 1 can (15oz / 430g) chickpeas - drained
- ½ cup
hummus - store bought or homemade. I’ve used red pepper hummus - 2oz / 50g feta cheese
- 10 kalamata olives
Simple Salad
- 1 medium Persian cucumber
- ⅔ cup cherry or grape tomatoes
- 1-2 tablespoons chopped red onion
- 1 tablespoon extra virgin olive oil
- ½ tablespoon red wine vinegar or ¼ lemon juiced
- Good pinch of dried oregano or mint
- Salt and black pepper to taste
Roasted Chickpeas (Optional)
- 1 tablespoon extra virgin olive oil
- 1 teaspoon smoked paprika
- ½ teaspoon each ground cumin, garlic powder and salt
Instructions
- Rinse quinoa and add to a small pot with ⅔ cups of water and a pinch of salt. Simmer over medium heat with the lid off for approximately 15 minutes until most of the water is absorbed
- Turn the heat off and place on the lid and let it stand covered for 5 minutes. Then remove the lid and fluff the quinoa with a fork - more detailed quinoa recipe here
- To make crispy roasted chickpeas, thoroughly dry them in between a kitchen towel. Add them to a bowl with the seasonings and oil and stir to coat them. (If choosing not to make roasted chickpeas, skip to step 5 and use them as is from the can)
- Air fry at 400°F (200°C) for 10-12 minutes - shaking half way. Or oven roast at 425°F (220°C) for 18-20 minutes - stirring half wayOnce cooked, turn the air-fryer/oven off and let them rest inside for 5 minutes, which will help dry them out and become more crispy. More detailed roasted chickpeas recipe
- Make the salad by chopping the cucumber and tomatoes into bite sized pieces and finely dicing the red onion. Add to a bowl with the dressing and stir to combine
- If making homemade hummus, check out my red pepper hummus or my classic hummus recipe or use store-bought
- Assemble by adding these to each bowl neatly in their own sections: ½ cup quinoa, ⅓ cup chickpeas, ¼ cup hummus, salad, feta cheese and olives. Finish with a drizzle of olive oil and enjoy your delicious fresh Mediterranean Bowl!
Comments
No Comments