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This Mediterranean bowl recipe might just become your new favorite meal prep dish. The bowls are made with lemony quinoa, crispy chickpeas, roasted veggies, homemade tzatziki, hummus, cherry tomatoes, and Kalamata olives. They are so flavorful and nutritious – you have to try them!
If you love this recipe, make sure you try my Poke Bowl, Instant Pot Burrito Bowls, and Pulled Tandoori Chicken Rice Bowls. These dishes are just as good, and they have a variety of flavors to keep your lunches and dinners exciting.
Busy week ahead? Looking for the perfect all-in-one meal prep item? Meet your new best friend. These Mediterranean bowls are loaded with veggies and plant-based protein and require only 30 minutes of kitchen time. They are the perfect quick and easy lunch or dinner.
So what makes them so good? Fluffy, protein-packed quinoa dressed with lemon, olive oil, and parsley is joined by crispy, cumin-roasted chickpeas and roasted eggplant and bell pepper. The bowl is topped with homemade tzatziki, hummus, halved cherry tomatoes, and pitted olives. Carbs, protein, veggies, and healthy fats all in one tasty bowl? It doesn’t get much better. Throw these Mediterranean quinoa bowls together for the whole family or stockpile your refrigerator with them for healthy, grab-and-go lunches throughout the week.
Why I Love My Mediterranean Bowl
- Quick and easy. Sure, there might be several components to this dish, but they are all very simple, and you can make them at the same time. This means that you could have a well-rounded meal in 30 minutes.
- All-in-one-meal. There’s nothing quite like getting all your nutrients in one bowl, and these Mediterranean bowls do this in the tastiest way possible.
- Dynamic. I love that you get so many different tastes and textures here. Chickpeas and tomatoes in one bite. Olives and hummus in another. It’s a choose-your-own-adventure kind of meal.
- Perfect for meal prep. This is one of my favorite recipes to make in advance for grab-and-go lunches or quick dinners. I use these containers—they are my go-tos for meal prep.
What You’ll Need
Here’s a list of the ingredients you will need to make these dynamic Mediterranean bowls. For exact measurements, please scroll to the recipe card below.
- Quinoa: The grain that we will use for this dish, but you can substitute it with rice or bulgur.
- Sea Salt & Black Pepper: Enhances the flavors of the quinoa and other ingredients.
- Olive Oil: Adds richness and helps in cooking and dressing the ingredients. You could also use avocado oil or canola oil.
- Lemon Juice: Adds a bright, tangy flavor to the quinoa.
- Canned Chickpeas: Garbanzo beans or chickpeas get deliciously crispy when roasted.
- Cumin: Ground cumin adds a warm flavor to the chickpeas, but you can also use smoked paprika or curry powder.
- Eggplant: We are going to roast the eggplant to give it a tender, slightly smoky flavor. Zucchini or summer squash are good alternatives.
- Red Bell Peppers: Use any color bell peppers.
- Greek Yogurt: We’re going to use this for the tzatziki, but plain yogurt can also be used.
- Cucumber: Adds crunch and freshness to the tzatziki.
- Chopped Fresh Dill: Adds a distinctive, herby flavor. I sometimes will use fresh mint instead.
- Pitted Olives: Use Kalamata or black olives.
- Cherry Tomatoes: The tomatoes provide sweetness and juiciness. Grape tomatoes or diced regular tomatoes are okay to use.
- Hummus: Make my avocado hummus or use store-bought.
- Fresh Parsley: For garnish, adding a fresh finish.
Variations & Add-Ins
There is so much room to experiment here and really make this Mediterranean bowl recipe your own. Here are a few ideas to try.
- Protein. Quinoa, chickpeas, and hummus contain protein, but bump it up a notch by adding some simply prepared chicken, steak, or tofu. I bet these easy baked chicken breasts, falafel, or my garlic butter steak bites would go beautifully here.
- Pick a different grain. Quinoa is my favorite (it’s delicious and loaded with protein) but you could easily use brown rice, wild rice, barley, couscous, or even cauliflower rice instead.
- Greens. Make these Mediterranean bowls a salad by assembling them over a bed of lightly dressed greens.
- Other spreads. Tzatziki and hummus are wonderful choices, but feel free to experiment with other dips and spreads like my caponata recipe, this Mediterranean baked feta, or this parsley pesto.
- Different veggies. Roast some zucchini, summer squash, broccoli, and/or another veggie of your choosing instead of or in addition to the eggplant and bell peppers.
- Add an egg. Add a sunny-side-up or poached egg to the top of your Mediterranean quinoa bowl. The way the yolk pours over the whole thing like a sauce is a real treat.
- Cheese. Try sprinkling goat cheese or feta over these bowls. You could even add a blob of burrata cheese to the top.
How to Make A Mediterranean Bowl
Creating grain bowls is simple and rewarding. Follow these easy steps to assemble a delicious and nutritious meal.
- Cook the quinoa. Combine the quinoa, water, and sea salt in a small pot. Bring the water to a boil. Reduce the heat to low. Cover and simmer for 15 minutes. Take the pot off the heat and let sit for 10 minutes. Fluff the quinoa with a fork. Add the olive oil, lemon juice, and chopped fresh parsley. Stir to coat it and set aside.
- Prep. Preheat the oven to 425˚F. Line a baking sheet with aluminum foil.
- Season and roast. Toss the chickpeas with olive oil, sea salt, and cumin. Spread the chickpeas over the prepared baking sheet and bake for 25 minutes.
- Prep. Line a baking sheet with aluminum foil, and spread the eggplant and red bell peppers over the foil.
- Season and bake. Drizzle with olive oil and season with salt and pepper. Toss to coat the veggies. Bake for 25 minutes.
- Make the tzatziki. Stir together the yogurt, cucumbers, dill, and olive oil.
- Assemble. Divide up the quinoa, toasted chickpeas, roasted veggies, olives, and cherry tomatoes between 6 bowls or airtight containers for meal prepping.
- Add toppings. Add a spoonful of hummus and tzatziki to each bowl. Garnish with fresh parsley, if using, and serve.
Recipe Tips
Are you ready to make one of the best Mediterranean quinoa bowls you’ve ever had? Let me give you these simple tips and tricks to set you up for success.
- Measure carefully. Make sure to get the quinoa-to-water ratio just right. Too much water will land you with mushy quinoa. Too little and you will find yourself with burned grains.
- No peeking. As the quinoa simmers for 15 minutes and then sits off of the heat for 10, do not open the lid of the pot. This will let steam escape and lead to uneven cooking.
- Timing. If you would like all of the components of these Mediterranean bowls to be ready at the same time, it is important to get the timing right. Make sure to get the chickpeas and the veggies in the oven while the quinoa is cooking. Next, make the tzatziki. This should ensure that everything is finished at about the same time.
How To Make Ahead
Mediterranean bowls are a fantastic meal-prep option. Here are a couple of ways to make them in advance:
First, allow all the components to cool to room temperature. You can either assemble single-serve portions in airtight containers or store each component separately in its own container. Seal the containers and store them in the refrigerator for up to 4 days. When you’re ready to eat, simply grab a pre-assembled bowl or combine the components for a quick and delicious meal.
Proper Storage
Allow the leftovers to cool to room temperature before sealing them in airtight containers and storing them in the refrigerator for up to 4 days.
More Grain Bowls
Protein, veggies, carbs, and other goodies all in one bowl? Grain bowls are a great way to eat right on busy weekdays. This Mediterranean version is wonderful, but here are a few other fun ideas.
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Mediterranean Bowl Recipe
Ingredients
For the quinoa
- 1 cup quinoa
- 1¾ cups water
- ½ teaspoon sea salt
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- ½ cup chopped fresh parsley
For the toasted chickpeas
- 15 ounce can chickpeas, drained and dried with a paper towel
- 1 tablespoon olive oil
- 1 teaspoon Sea salt
- 1 teaspoon ground cumin
For the roasted veggies
- 1 eggplant, cut into ½ inch cubes
- 3 red bell peppers, cut into thin strips
- 2 tablespoons olive oil
- 1½ teaspoons sea salt
- 1 teaspoon freshly ground black pepper
For the tzatziki
- 1 cup Greek yogurt
- ½ large English cucumber, cut into paper-thin slices (I like to use a mandolin)
- 2 tablespoons chopped fresh dill
- ¼ cup olive oil
To assemble
- 1 cup pitted olives, Kalamata or black
- 18 cherry tomatoes, halved
- ¾ cup hummus
- ½ cup chopped fresh parsley
Instructions
For the quinoa
- In a small pot, place the quinoa, water, and sea salt. Bring the water to a boil before reducing the heat to low.
- Cover the pot and let simmer for 15 minutes.
- Remove from the heat and let sit for 10 minutes. Fluff the quinoa with a fork and stir in the olive oil, lemon juice, and chopped fresh parsley.
For the toasted chickpeas
- Preheat the oven to 425˚F and line a baking sheet with aluminum foil.
- In a bowl, combine the chickpeas, olive oil, sea salt, and cumin and toss to combine.
- Spread the chickpeas over the prepared baking sheet and bake for 25 minutes.
For the roasted veggies
- Line a baking sheet with aluminum foil.
- Spread the eggplant and red bell peppers over the baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat the veggies.
- Roast at 425˚F for 25 minutes.
For the tzatziki
- While the quinoa, chickpeas, and veggies are cooking, make the tzatziki by combining the Greek yogurt, cucumbers, dill, and olive oil in a mixing bowl; stir to incorporate.
To assemble
- Divide the quinoa between 6 bowls.
- Divide the toasted chickpeas, roasted veggies, olives, and cherry tomatoes between the 6 bowls.
- Spoon a hefty dollop of tzatziki and hummus over each bowl and garnish with chopped fresh parsley. Serve.
Notes
Nutrition
Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.
