This Mediterranean Bowl is one of my favorite 20-minute meals—fresh, vibrant, and incredibly simple. All you need is one pot of quinoa and a few flavorful toppings.
Mediterranean Quinoa Bowl
It’s creamy, crunchy, and herby—perfect for a healthy Mediterranean-inspired dish that feels fancy but is easy enough for anyone to make.
Ingredients
- Quinoa – Light, nutty, and protein-packed. I love using tricolor quinoa for extra texture, but any type works. Rice could work, but I suggest brown rice or wild rice for a healthier option.
- Hummus – Homemade or store-bought, use what you love. It adds creamy richness and extra flavor.
- Cherry tomatoes – Juicy and sweet. Halve them for bite-size pieces.
- Cucumber – Adds crunch and freshness. I like Persian or English cucumbers here.
- Red onion or pickled onions – Adds a little sharpness or zing. Pickled is my go-to when I have it prepped.
- Pitted olives – Kalamata or green—go with your favorite briny bite.
- Fresh parsley or dill – Both are amazing. Use what you have on hand.
- Feta cheese – Creamy and salty. Crumble it right over the top.
- Yogurt or tzatziki – Optional, but I love the cooling contrast. Great drizzle.
How To Make a Mediterranean Bowl
- Cook the quinoa: Follow package instructions. Fluff with a fork and let cool slightly.
- Prepare the hummus: Make your favorite version (or use a store-bought one you love).
- Chop and mix the veggies: In a bowl, combine the tomatoes, cucumbers, onion, and herbs. Season with salt and pepper.
- Assemble the bowl: Spoon quinoa into each bowl. Add the veggie mixture, a scoop of hummus, and crumbled feta.
- Finish with toppings: Drizzle yogurt or tzatziki and a generous splash of olive oil. Add red pepper flakes if using. Serve with pita bread or chips.
Tips
- Use pre-cooked quinoa – Big time saver if you’re short on time.
- Make it vegan – Skip the feta or use a dairy-free version.
- Switch up the grains – Try couscous, bulgur, or brown rice if you don’t have quinoa.
- Add a protein – Grilled chicken, falafel, or chickpeas make this even more filling.
- Add lemon – A squeeze of fresh lemon brightens everything up.
- Meal prep tip – Store all components separately and assemble when ready to eat.
- Try other herbs – Mint and basil also work beautifully.
- Change the hummus flavor – Roasted red pepper, garlic, or lemon hummus all taste great.
- Make it spicy – Add harissa or a drizzle of chili oil for some heat.
- Use leftovers – Roasted veggies or marinated tofu fit right in here.
Freezing And Storing Instructions
- To Store. Keep components in separate containers in the fridge for up to 4 days.
- To Make Ahead. Prep the quinoa, chop the veggies, and store hummus separately—assemble just before serving.
- To Reheat. This bowl is best served cold or room temp. If adding hot protein (like chicken), reheat that separately.
More Mediterranean Recipes
📖Recipe
Mediterranean Quinoa Bowl
Whip up a healthy Mediterranean Bowl in just 20 minutes with quinoa and vibrant veggies. This beginner-friendly dish is packed with creamy, crunchy, herby goodness perfect for busy weeknights!
Ingredients
- 1 Hummus recipe
- ½ cup quinoa
- ¼ cup cucumber, cut into cubes
- ¼ cup pitted olives
- 1 cup cherry tomatoes, halved
- fresh dill or parsley, chopped
- red chili flakes, optional
- salt and black pepper, to taste
- 1 cup feta cheese
- yogurt or tzatziki, optional
- red onion or pickled onions
- pita bread, for serving
- olive oil, for serving
Instructions
- Cook the quinoa according to the package directions. Set aside to cool slightly.
- Prepare the hummus (use your favorite recipe or store-bought).
- Mix the veggies: In a bowl, combine chopped tomatoes, cucumbers, onions, and parsley. Season with salt and pepper to taste.
- Assemble the bowl: Spoon the quinoa into a bowl. Add the veggie mix, a scoop of hummus, and crumbled feta.
- Drizzle with tzatziki or plain yogurt and a generous splash of good-quality olive oil. Serve with pita bread or chips.
Nutrition
Calories: 371kcalCarbohydrates: 34gProtein: 18gFat: 19gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 67mgSodium: 868mgPotassium: 472mgFiber: 4gSugar: 2gVitamin A: 699IUVitamin C: 18mgCalcium: 400mgIron: 3mg
Tried this recipe?Let us know how it was!
Mediterranean Bowl: FAQs
Can I make this bowl vegan?
Yes! Just skip the feta or use a plant-based alternative and make sure your hummus and yogurt are dairy-free.
Can I use rice instead of quinoa?
Totally. Brown rice (I recommend this as it's healthier than white), farro, or couscous all make good substitutes if you don’t have quinoa.
Is this good for meal prep?
Yes! Just keep everything stored separately and assemble right before eating to keep it fresh and tasty.
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