Mediterranean Bowls bring vibrant flavors and wholesome ingredients together in just 10 minutes. This dish combines creamy feta, crisp cucumbers, and juicy tomatoes with a zesty olive oil drizzle. Each bite offers a perfect balance of tangy, fresh, and savory notes, making it a satisfying yet light meal.
Packed with fiber-rich veggies and nourishing fats, these bowls are as nutritious as they are delicious. The blend of textures—crunchy grains, tender chickpeas, and smooth avocado—creates a delightful eating experience. Whether you’re craving a quick lunch or a flavorful dinner, this recipe delivers simplicity and taste in every mouthful.
Fresh & Flavorful Ingredients
- 1 cup cooked quinoa (cook according to package instructions; substitute with couscous or rice if desired)
- 2 cucumbers, chopped (peeled or unpeeled, depending on preference)
- 1 can (15 oz) chickpeas, drained and rinsed (substitute with white beans for a variation)
- ½ cup hummus (store-bought or homemade; try roasted red pepper hummus for extra flavor)
- ½ cup Kalamata olives, pitted and halved (or use green olives for a milder taste)
- ½ cup red onions, chopped (soak in cold water for 10 minutes to reduce sharpness if preferred)
- ½ cup feta cheese, crumbled (substitute with goat cheese or omit for a dairy-free option)
- Olive oil, for drizzling (extra virgin recommended)
- Balsamic vinegar, for drizzling (or use lemon juice for a tangy twist)
- Chopped parsley, for garnish (optional; substitute with cilantro or mint for a fresh twist)
Simple Step-by-Step Instructions
- Cook the quinoa: Prepare 1 cup of quinoa according to package instructions. Fluff with a fork and set aside.
- Assemble the bowls: Divide the cooked quinoa evenly among four bowls. Top each bowl with equal portions of chopped cucumbers, chickpeas, hummus, Kalamata olives, red onions, and feta cheese.
- Add the finishing touches: Drizzle each bowl with a generous amount of olive oil and balsamic vinegar. Sprinkle with chopped parsley for a fresh, vibrant finish.
- Serve and enjoy: Serve immediately and enjoy this fresh, Mediterranean-inspired meal!
Customize Your Bowl with Sauces and Toppings
Take your Mediterranean Bowl to the next level by experimenting with different sauces and toppings! Try adding a dollop of tzatziki for a creamy, tangy twist, or drizzle with lemon tahini dressing for extra richness. For a spicy kick, sprinkle with crushed red pepper flakes or add a spoonful of harissa. Fresh herbs like mint or dill can also brighten up the flavors.
Perfect Pairings for Serving
These Mediterranean Bowls are a complete meal on their own, but they pair wonderfully with a side of warm pita bread or grilled vegetables. For a refreshing drink, serve with a glass of sparkling water with lemon or a light white wine. If you’re hosting, consider adding a small plate of stuffed grape leaves or falafel for a full Mediterranean spread.
Quick Storage and Reheating Tips
Store leftovers in an airtight container in the fridge for up to 3 days. To keep ingredients fresh, store the hummus and olive oil drizzle separately. When ready to eat, simply reheat the quinoa and chickpeas in the microwave for 1-2 minutes, then assemble with the fresh toppings. For a cold option, enjoy straight from the fridge—no reheating needed!
Easy Recipe Variations to Try
Switch things up by swapping out ingredients to suit your taste or dietary needs. Use couscous or farro instead of quinoa, or replace chickpeas with grilled chicken or roasted eggplant. For a vegan version, skip the feta or use a plant-based alternative. Add roasted red peppers or artichoke hearts for extra Mediterranean flair!
Time-Saving Tips for Busy Cooks
To save time, cook a big batch of quinoa at the start of the week and store it in the fridge. Use pre-chopped veggies or pre-washed greens to cut down on prep. If you’re in a rush, skip the parsley garnish—it’s optional but still delicious without it. These bowls come together in just 10 minutes, making them perfect for a quick lunch or dinner!
Mediterranean Bowls
Ingredients
- 1 cup cooked quinoa
- 2 cucumbers, chopped
- 1 can chickpeas, drained and rinsed
- ½ cup hummus
- ½ cup Kalamata olives
- ½ cup red onions, chopped
- ½ cup feta cheese
- olive oil, for topping
- balsamic vinegar, for topping
- chopped parsley, for topping
Instructions
- Cook quinoa according to package directions.
- In four separate bowls, even distribute quinoa, cucumbers, chickpeas, hummus, olives, red onion and feta cheese.
- Drizzle olive oil and balsamic vinegar over the top and sprinkle with chopped parsley (optional).