Description
This Mediterranean bowl recipe is a fresh, wholesome, and customizable meal featuring quinoa, roasted chickpeas, red pepper hummus, feta cheese, olives, and a vibrant veggie salad. Perfect for meal prep or a quick healthy lunch, it combines Mediterranean flavors with nutritious ingredients for a satisfying and balanced dish.
Ingredients
Scale
- 1/3 cup raw quinoa or 1 cup cooked quinoa
- 1 can (15oz / 430g) chickpeas – drained
- 1/2 cup hummus (store-bought or homemade, red pepper recommended)
- 2oz / 50g feta cheese
- 10 kalamata olives
- 1 medium Persian cucumber
- 2/3 cup cherry or grape tomatoes
- 1–2 tablespoons chopped red onion
- 1 tablespoon extra virgin olive oil
- 1/2 tablespoon red wine vinegar or 1/4 lemon juiced
- Pinch of dried oregano or mint
- Salt and black pepper to taste
- 1 tablespoon extra virgin olive oil (for chickpeas)
- 1 teaspoon smoked paprika
- 1/2 teaspoon each ground cumin, garlic powder, and salt
Instructions
- Rinse quinoa thoroughly and add to a pot with 2/3 cup water and a pinch of salt. Simmer over medium heat uncovered for about 15 minutes until water is mostly absorbed.
- Turn off the heat, cover, and let it sit for 5 minutes. Fluff with a fork before serving.
- Dry the chickpeas with a towel, toss with olive oil, smoked paprika, cumin, garlic powder, and salt.
- Air fry at 400°F (200°C) for 10–12 minutes, shaking halfway, or bake at 425°F (220°C) for 18–20 minutes. Let them rest in the oven/air fryer for 5 minutes to crisp up.
- Chop cucumber, tomatoes, and red onion. Combine in a bowl with olive oil, red wine vinegar or lemon juice, oregano, salt, and pepper.
- Prepare hummus (store-bought or homemade red pepper hummus).
- Assemble the bowl: add 1/2 cup quinoa, 1/3 cup roasted chickpeas, 1/4 cup hummus, the salad mix, feta cheese, and olives in sections.
- Drizzle with olive oil and a squeeze of lemon juice. Garnish with fresh herbs if desired and enjoy!
Notes
- For a vegan version, replace feta with vegan feta or omit it entirely.
- Store components separately in the fridge for up to 4 days for freshness.
- Reheat quinoa and chickpeas before serving if you prefer a warm bowl.
- Customize with extra protein like chicken, salmon, or tofu.
- Add tahini or tzatziki for an alternative dressing option.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stovetop and Air Fryer
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 438 kcal
- Sugar: 2 g
- Sodium: 772 mg
- Fat: 26 g
- Saturated Fat: 6 g
- Unsaturated Fat: 18 g
- Trans Fat: 0 g
- Carbohydrates: 39 g
- Fiber: 9 g
- Protein: 16 g
- Cholesterol: 22 mg
Keywords: mediterranean bowl recipe, healthy meal prep, quinoa bowl, hummus bowl, vegetarian protein bowl, mediterranean diet