These mediterranean bowls are the perfect quick-and-easy main dish. With fresh veggies, creamy hummus, and feta cheese, this bowl is served cold and perfect for hot summer days. These mediterranean bowls come together in a matter of minutes – and you can prep all of the ingredients beforehand and eat them for lunch all week long!
Recipe Ingredient Notes
To make Mediterranean bowls, you will need the following ingredients:
- Quinoa
- Cucumbers
- Chickpeas
- Hummus
- Kalamata Olives
- Red Onions
- Feta Cheese
- Olive Oil
- Balsamic Vinegar
- Chopped Parsley
Equipment Needed
For this recipe, you only need a few simple kitchen tools. We recommend using the following equipment:
How to Make Mediterranean Bowls
- Cook quinoa according to package directions. Let cool.
- Chop cucumbers and red onions.
- In four separate bowls, even distribute quinoa, cucumbers, chickpeas, hummus, olives, red onion and feta cheese. We like to place the vegetables and cheese in little groups on top of the quinoa, and then we had a big helping of hummus in the middle.
- Drizzle olive oil and balsamic vinegar over the top and sprinkle with chopped parsley (optional).
Recipe Notes
- We call these “mediterranean bowls” because of the kalamata olives, hummus, and feta cheese. We also add in chic peas, fresh cucumber, and diced red onion – but you could add any other flavors you like. Artichokes, roasted red peppers, or tzatziki would be good additions, as well.
- We love that these bowls are so easy to throw together for a quick lunch, however, if you mix all of the ingredients together ahead of time, they tend to get a little soggy. If you want to meal prep these bowls for a week of lunches, I’d recommend placing the ingredients in separate containers (or in a compartmented container like this one) and then assembling them right before eating.
Benefits of Quinoa
Besides being packed with veggies, these mediterranean bowls are packed with a bunch of other good-for-you, nutrient dense foods – like quinoa. Quinoa is a great source of gluten-free, high-protein fiber and it’s loaded with other vitamins and antioxidants to help you feel good. We love to buy those 90-second pouches for a quick heat up when making this recipe, and we usually have this boil-in-bag quinoa on hand as well.
Enjoy More Delicious Meatless Meals
Meatless doesn’t have to mean that it isn’t full of flavor. Check out our comprehensive collection of meatless main dishes here.
- 7 Layer Dip Burritos
- Creamy Spinach Enchiladas
- Crispy Bean and Cheese Burritos
- Instant Pot Three Bean Enchilada Casserole
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- Three Bean Enchiladas
Mediterranean Bowls Recipe
Ingredients
- 1 cup cooked quinoa
- 2 cucumbers, chopped
- 1 can chickpeas, drained and rinsed
- ½ cup hummus
- ½ cup Kalamata olives
- ½ cup red onions, chopped
- ½ cup feta cheese
- olive oil, for topping
- balsamic vinegar, for topping
- chopped parsley, for topping
Instructions
- Cook quinoa according to package directions. Let cool.
- Chop cucumbers and red onions.
- In four separate bowls, even distribute quinoa, cucumbers, chickpeas, hummus, olives, red onion and feta cheese. We like to place the vegetables and cheese in little groups on top of the quinoa, and then we had a big helping of hummus in the middle.
- Drizzle olive oil and balsamic vinegar over the top and sprinkle with chopped parsley (optional).
Notes
- Leftovers can be stored in the refrigerator for up to 3 days.
- You can assemble the bowl in advance. Build the bowl in a regular bowl and cover with plastic wrap, or make it in an airtight container. We also like to prep all the ingredients in advanced, and then assemble when they are ready. This keeps the quinoa from getting to soggy.
Nutrition
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