Mediterranean Bowl Recipe

Close-up of a Medterranean bowl with quinoa, chickpeas, sliced red peppers, halved cherry tomatoes, cucumbers, olives, and tzatziki.

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Mediterranean Bowl Recipe

This Mediterranean bowl recipe is perfect for meal prep, made with quinoa, chickpeas, roasted veggies, homemade tzatziki, hummus, tomatoes, and olives.

Prep Time20

Cook Time25

Total Time45

Course: Dinner, Lunch

Cuisine: Mediterranean

Keyword: Mediterranean bowl, Mediterranean bowl recipe, Mediterranean quinoa bowl

Servings:

Author: Katerina | Diethood

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

To store, let everything cool to room temperature. Then, you can prepare single-serve portions in airtight containers or keep each component in its own container. Seal and refrigerate for up to 4 days. When you're ready to eat, just grab a pre-assembled bowl or mix the components together for a quick meal.

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