Easy Mediterranean Bowl with Quinoa

This Mediterranean Bowl recipe is a delicious option for a quick and healthy meal. It is packed with fresh vegetables, protein-rich chickpeas, and creamy hummus. This bowl is also completely customizable, so you can change it up to suit your food preferences.

A fork full of salad with hummus.

Why You’ll Love This Recipe

  • The best thing about this recipe is that you only need simple ingredients, so you don’t have to worry about trying to find specialty items. 
  • Are you in a rush? You can purchase the hummus prepared and quinoa cooked if you prefer.
  • The fresh ingredients in this Mediterranean quinoa bowl not only make it incredibly nutritious and delicious but also add a burst of color to your plate. 
  • Plus, this bowl is perfect for meal prepping – simply make a big batch and store it in individual containers for an easy grab-and-go lunch or dinner option.
Healthy bowl of Mediterranean ingredients with chickpeas.

Equipment Needed

  • Large skillet 
  • Medium saucepan

Ingredients

Top overhead view of ingredients to make Mediterranean bowls.

This is a list of the ingredients that you need to make your grocery shopping easier. You can find the full list of the ingredients and amounts needed in the recipe card at the bottom of this post.

  • Quinoa –   This whole grain is an excellent source of protein and fiber. It’s also a gluten-free alternative to traditional grains. I liked the multi-color quinoa; however, you can use any type of quinoa that you have on hand. 
  • Vegetable broth – I used vegetable broth to keep this recipe vegetarian friendly. However, you can use chicken broth as well. 
  • Spinach – I like to use baby spinach because I find it’s the most tender. However, you can also use regular spinach. Whatever you have on hand will work. 
  • Cherry tomatoes – These small, juicy tomatoes add a burst of sweetness to the dish. Grape tomatoes would also work. 
  • English cucumber – I love the cool refreshing flavor that they add to the bowl. You can also use Persian cucumbers
  • Feta cheese – Adds creaminess and saltiness to balance out the other flavors. I love the tangy feta cheese flavor in my bowl.
  • Crunchy chickpeas –  Crispy chickpeas add a satisfying crunch to the bowl and also provide protein. You can use store-bought roasted chickpeas or make your own by roasting them in the oven. For a little spicy heat, you might like these Buffalo Roasted Chickpeas.
  • Kalamata olives – These briny olives are a staple in Mediterranean cuisine and add a tangy flavor to the bowl.
  • Red onion – When it comes to eating onions raw, I prefer the flavor of red onions. A sweet onion would also work. 
  • Hummus – I used this homemade hummus. If you don’t want to make your own hummus, use your favorite store-bought hummus.  
  • Garnishes – I like to garnish my bowl with olive oil, salt, and black pepper. 

How to Make This Mediterranean Bowl

This is a quick overview of the step-by-step instructions for making this recipe. You can find the complete list of instructions in the printable recipe card at the bottom of this post.

Toasting quinoa in a white skillet before cooking.
  1. Toast the dry quinoa in a large skillet until golden brown.
Quinoa cooking in vegetable broth in a saucepan.
  1. Add the quinoa to the saucepan with vegetable broth. Bring to a rolling boil and boil for 15 minutes.
Cooked quinoa in a stainless steel saucepan.
  1. Let the quinoa rest for 5 minutes then fluff with a fork.
Overhead view of a complete Mediterranean salad bowl.
  1. Evenly divide and place ¼ of the tomatoes, cucumber, feta cheese, chickpeas, olives and red onions, and ¾ cup of the spinach in each bowl. Garnish as desired.

What To Serve With This Dish

This Mediterranean bowl is a complete meal on its own, but feel free to serve it with some pita bread or pita chips. You can also add grilled chicken or shrimp for an extra protein boost.

Substitutions and Additions

  • Roasted sweet potatoes will also add some hearty flavor to this good grain bowl. 
  • You can also add your favorite nuts or sesame seeds if you want to add a nutty flavor and crunch to your bowl. 
  • For a bright flavor, you can also top this healthy lunch with a lemon dressing, lemon juice, balsamic vinegar, or even a drizzle of tzatziki sauce. 
  • For a flavorful twist to the traditional hummus, use this homemade Spinach Hummus.
  • If you are not vegetarian, you can add some grilled chicken to the top of your bowl for extra protein. 

How To Store

Store leftovers in an airtight container in the fridge for up to 3 days. If you are using this for meal prep containers, I like to keep the baby spinach separate until I’m ready to enjoy so that it doesn’t become soggy. 

Sandra’s Pro Tips

  • Toasting the quinoa before cooking enhances its nutty flavor, so don’t skip this step.
  • If you’re serving this dish to guests, set up a “bowl bar” with all the toppings so everyone can customize their bowl to their liking.
  • Preparing the quinoa ahead of time and storing it in the fridge can save you time during busy weekdays. It makes assembling the bowl quick and convenient.
Healthy bowl of salad ingredients with crunchy chickpeas, hummus, feta, cucumbers and diced red onion.

FAQs

Do you have questions about this recipe? Here are the answers to the most commonly asked questions for this recipe.

Can I use a different grain instead of quinoa?

Yes, you can substitute quinoa with grains like farro, couscous, or brown rice. However, cooking times and texture may vary, so adjust accordingly!

Is this dish vegan?

The base recipe can easily be made vegan by omitting the feta cheese or replacing it with a plant-based alternative.

Can I freeze this dish?

Freezing is not recommended as the texture of some ingredients, like fresh vegetables and cooked quinoa, may change upon thawing. It’s best enjoyed fresh or stored in the fridge for a few days.

Other Delicious Bowl Recipes You May Enjoy

Mediterranean Bowl with a forkful of salad with chickpeas on the side.

Easy Mediterranean Bowl with Quinoa

Enjoy a nutritious and flavorful Mediterranean Bowl. Customize it to your liking with fresh veggies, protein-rich chickpeas, and creamy hummus.
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Course: Salad
Cuisine: American
Keyword: Mediterranean, Mediterranean bowl
Prep Time: 15 minutes
Calories: 871kcal

Equipment

  • Large Skillet
  • medium saucepan 
  • Deep Serving bowls

Ingredients

  • 1 cup quinoa uncooked
  • 2 ½ cups vegetable broth
  • 3 cups chopped spinach divided
  • 1 10 ounces package of cherry tomatoes, halved and divided
  • 1 large English cucumber chopped and divided
  • 1 cup crumbled feta cheese divided
  • 1 cup crunchy chickpeas divided
  • 1 cup kalamata olives divided
  • ½ cup chopped red onions divided
  • 1 cup hummus divided
  • Optional garnish: Olive oil salt and pepper

Instructions

  • In a large, dry skillet, toast the quinoa over medium heat until golden brown and slightly fragrant.
  • Transfer toasted quinoa to a medium-sized pot and mix with the vegetable broth.
  • Bring to a rolling boil, reduce heat, cover, and simmer for 15 minutes or until the liquid is completely absorbed.
  • Let stand for 5 minutes and then fluff well with a fork.
  • Split the quinoa evenly into the bottom of 4 deep bowls.
  • Place ¾ cup of the spinach in each bowl.
  • Evenly divide and place ¼ of the tomatoes, cucumber, feta cheese, chickpeas, olives, and red onions into each bowl.
  • Top each bowl with ¼ cup of the hummus and drizzle with olive oil, optional.
  • Sprinkle with salt and pepper, optional, and serve.

Notes

  • Toasting the quinoa before cooking enhances its nutty flavor, so don’t skip this step.
  • If you’re serving this dish to guests, set up a “bowl bar” with all the toppings so everyone can customize their bowl to their liking.
  • Preparing the quinoa ahead of time and storing it in the fridge can save you time during busy weekdays. It makes assembling the bowl quick and convenient.

Nutrition

Serving: 4g | Calories: 871kcal | Carbohydrates: 125g | Protein: 28g | Fat: 31g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 18g | Sodium: 4536mg | Potassium: 1516mg | Fiber: 18g | Sugar: 6g | Vitamin A: 10245IU | Vitamin C: 25mg | Calcium: 239mg | Iron: 11mg

Disclaimer

Please note that the nutritional information provided are guidelines and may vary based on the brand of products used. For your specific nutritional goals use My Fitness Pal or Verywell Fit recipe calculators. All content within this site is not intended as medical diagnosis or treatment and should not be considered a substitute for professional medical expertise.

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