Mediterranean Bowl

Name: Mediterranean Bowl
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 cup cooked quinoa; 1 cup roasted chickpeas (or canned chickpeas, drained and rinsed); 1 cup cherry tomatoes, halved; 1/2 orange bell pepper, diced; 1 large English cucumber, quartered; 1/4 cup red onion, thinly sliced; 1/2 cup pitted kalamata olives, halved; 1/2 cup hummus, homemade or store bought; 1/4 cup feta cheese, crumbled; 1/4 cup fresh parsley, finely chopped; olive oil (optional, for serving); white sesame seeds (optional, for serving)

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This Mediterranean Bowl is healthy, nourishing, and delicious. It's made with fluffy quinoa, creamy hummus, crispy chickpeas, and fresh veggies which means that it's loaded with plant-based protein and fiber to keep you full for hours. This grain bowl is one of my favorite recipes for summer lunches and tastes like you splurged on takeout every time!

This Mediterranean Bowl is healthy, nourishing, and delicious. It's made with quinoa, hummus, chickpeas, and fresh veggies to keep you full for hours. | aheadofthyme.com

These veggie packed Mediterranean bowls are basically Buddha Bowls, but with a Mediterranean twist for summer. I'm always drawn to Mediterranean food when the weather gets warmer, like this Chickpea Greek Salad, Mediterranean Flatbread, and Stuffed Eggplant. Mediterranean food is light and vibrant, and these veggie-packed quinoa bowls are no exception. They have all the Mediterranean flavors you love — fresh vegetables, herbs, olives, and briny feta. Add some quinoa and chickpeas and you will feel full for hours. It's the perfect, no-microwave-needed option for those busy summer days.

Why You'll Love This Mediterranean Bowl

Perfect for meal prep. After cooking the quinoa, roasting the chickpeas, and preparing the veggies, the last step is to assemble your bowls and serve. Make the quinoa and roasted chickpeas the day before to make your prep session even easier!
Easy vegetarian meal. This isn't a light summer salad — this is a full meal in a bowl! Plus, the only animal-based product in this whole recipe is the feta, so it's a fantastic option for vegetarians. For a vegan option, skip the cheese or use a dairy-free alternative. Easy!
Adapt to your favorite flavors. There are lots of little ways to make this Mediterranean bowl recipe your own, like using a flavored hummus, adding more herbs, sprinkling some pine nuts, and using different fresh veggies from the market. Make it your own!

Ingredient Notes

To make this delicious Mediterranean Bowl, you will need the following ingredients (full measurements in recipe card below):

cooked quinoa - make a batch of quinoa and allow it to cool. You can also use leftover quinoa straight from the fridge.
chickpeas - if you have time, take the chickpeas to another level by roasting them! My crispy Roasted Chickpeas add a wonderful crunch. You can also use drained and rinsed chickpeas from a can.
vegetables - use the freshest summer veggies like cherry tomatoes, bell peppers, English cucumber, and red onion.
kalamata olives - these add a briny, salty flavor that works wonderfully with the fresh veggies.
hummus - use either homemade hummus, like my Classic Hummus or Roasted Red Pepper Hummus, or grab your favorite brand from the store.
feta cheese - adds a creamy, salty note.
parsley - added for a fresh, herby note.
extra virgin olive oil - optional, for serving.
white sesame seeds - optional, for serving.

You will also need measuring cups, 2 large serving bowls, and a spoon.

How to Make the Best Mediterranean Bowl

Assemble. In 2 large serving bowls, add equal portions of quinoa, chickpeas, tomatoes, bell pepper, cucumber, onion, olives, hummus, and feta.

Serve. Sprinkle parsley on top of the bowl. You can also drizzle a little bit of olive oil and a sprinkle of white sesame seeds on the hummus, if desired. Serve immediately.

Recipe Variations

Add more protein. If you're a meat eater, feel free to add some Chicken Souvlaki or a few Greek Meatballs. My Homemade Falafel would be great for a plant-based option!
Use rice instead. Brown rice is a great alternative to quinoa, although it won't add quite as much protein. But it's cheaper and rice bowls will fill you up just as well!
Add extra crunch. The Roasted Chickpeas add lots of crunch, but you can also crumble some pita chips on top right before serving. If meal prepping, package them on the side to keep them from softening.
Squeeze some lemon juice on top. For an extra pop of freshness, squeeze a lemon wedge on top right before serving.
Add some greens. This Mediterranean grain bowl is loaded with veggies but doesn't contain greens. Feel free to add a handful of arugula, baby kale, spring greens, or your favorite leafy greens if you'd like.
Change the veggies. For a little extra sweetness, add a few sun-dried tomatoes or roasted red peppers.
Drizzle tzatziki sauce. For a cooling, creamy flavor, drizzle a little homemade Tzatziki dressing over the bowl.

How to Serve

These Mediterranean Bowls are delicious and very filling served on its own. You can also pair them with some appetizer or sides including:

For more recipes, see our 60 Best Mediterranean Diet Recipes.

Recipe Tips and Tricks

Make your own hummus. Homemade hummus truly is the best, and you'll be surprised at just how much more flavor you can get compared to store-bought hummus. Plus, then you'll have extra hummus on hand for a Vegan Hummus Wrap or Hummus Flatbreads, noshing on veggies, and anything else you'd like!
Plan ahead for meal prep. All of the ingredients in this recipe store well for meal prep, but it's helpful to understand a few logistics. First, this bowl can either be served warm or cold. Cold is easiest as you can eat it straight from the fridge. Warm is a little more complicated, as you'd only really want to heat the quinoa and possibly the canned garbanzo beans (if you skip the roasted chickpeas). Store those on the side to pop in the microwave, then add the cold veggies, olives, cheese, etc. right on top and serve.
Change out the veggies. If you get tired of eating raw veggies, replace them with Mediterranean roasted veggies! They're loaded with summery flavors and a little heartier, perfect for when you need something a little more substantial.

Storing and Freezing Instructions

How to Store

The leftovers can be stored in airtight containers in the fridge for 3-4 days. If you are making these Mediterranean bowls for meal prep, it can help to store the quinoa in separate containers to reheat it without softening the raw veggies or melting the cheese.

How to Reheat

These grain bowls can be eaten cold like a salad, or you can reheat the quinoa and chickpeas in the microwave for a few minutes, then top them with the raw ingredients and other toppings.

FAQ

What goes in a Mediterranean bowl?

There are many ways to customize your Mediterranean bowl, but I like to start with a few basics. First, choose your grain. I recommend using quinoa for its fiber, healthy fats, and plant-based protein. Next, choose your beans. I like to add roasted chickpeas for extra crunch, but you can also use canned chickpeas. Then, choose your veggies. I like to use the same Mediterranean flavors I use in Greek salads, like cucumbers, tomatoes, bell peppers, red onion, olives, and feta cheese. Top it off with any sauces and garnishes, like homemade hummus, a drizzle of olive oil, and a sprinkle of white sesame seeds to bring it all together.

Are Mediterranean bowls eaten hot or cold?

This Mediterranean quinoa bowl recipe can be eaten either hot or cold. The flavors really come out when you warm up the quinoa, but all of the other ingredients are served cold like a salad. In fact, you can easily add a handful of leafy greens and serve it as a Mediterranean quinoa salad!

Do you have to add quinoa?

The quinoa makes this recipe more like a grain bowl, but you can either replace it with rice or a different grain or skip it entirely. If you skip it, you might find it more satisfying to add a bunch of greens and serve it as a salad instead.

More Quinoa Recipes

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