Discover the vibrant flavors of the Mediterranean with this wholesome Mediterranean Bowl, a perfect harmony of fresh, savory, and crispy textures. This bowl combines nutty quinoa, creamy red pepper hummus, salty feta, briny olives, a refreshing simple salad, and crunchy roasted chickpeas for a well-balanced meal.
Ideal for meal prepping or a quick lunch, this bowl nurtures your body and delights your palate with its bright and satisfying ingredients. Every bite offers a blend of nutritious components making it a fulfilling choice for any mealtime.
- Balanced with protein, fiber, and healthy fats to keep you energized.
- Simple, fresh ingredients come together easily for quick meal prep.
- Versatile and customizable to suit your taste and dietary needs.
Ingredients
- Raw Quinoa: Use ⅓ cup raw quinoa, which cooks into fluffy, protein-rich grains providing a nutty base.
- Chickpeas (15oz can): Drained chickpeas add earthy flavor and fiber, perfect for roasting or using straight.
- Red Pepper Hummus (½ cup): Creamy and smoky, either homemade or store-bought, it adds a flavorful spread.
- Feta Cheese (2oz / 50g): Crumbly and tangy, adding a salty richness to the bowl.
- Kalamata Olives (10 pieces): Briny and bold, delivering authentic Mediterranean zest.
- Persian Cucumber (1 medium): Crisp and mild, chopped for a refreshing salad component.
- Cherry or Grape Tomatoes (⅔ cup): Juicy and sweet, halved to brighten the salad.
- Red Onion (1-2 tablespoons): Finely chopped for a slight sharpness and crunch.
- Extra Virgin Olive Oil: 1 tablespoon in salad and 1 tablespoon for chickpeas to enhance flavor.
- Red Wine Vinegar or Lemon Juice (½ tablespoon or ¼ lemon): Adds acidity to balance the salad.
- Dried Oregano or Mint (pinch): Provides earthy or fresh herbal notes to the salad.
- Smoked Paprika (1 teaspoon): For the roasted chickpeas, lending a smoky warmth.
- Ground Cumin (½ teaspoon): Adds a nutty, aromatic flavor to the chickpeas.
- Garlic Powder (½ teaspoon): Brings depth and slight pungency to the chickpeas.
- Salt and Black Pepper: To taste, seasoning all components for balanced flavor.
Instructions
- Rinse and Cook Quinoa
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Start by rinsing quinoa under cold water to remove its natural bitterness. Add quinoa, water, and a pinch of salt to a small pot and simmer uncovered over medium heat for about 15 minutes until most water evaporates. This method ensures fluffy grains with great texture.
- Rest and Fluff Quinoa
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Turn off the heat and cover the pot with a lid, letting quinoa steam for another 5 minutes. This helps the grains finish cooking evenly. Once done, fluff with a fork to separate the grains, preventing clumps for perfect bite-sized pieces.
- Prepare Roasted Chickpeas (Optional)
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Dry the canned chickpeas thoroughly using a kitchen towel to ensure crispiness. Toss them in a bowl with olive oil, smoked paprika, cumin, garlic powder, and salt, coating them evenly. Roast in an air fryer at 400°F for 10-12 minutes, shaking halfway, or bake in the oven at 425°F for 18-20 minutes, stirring once. Let them cool inside to firm up the crunch.
- Make the Simple Salad
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Chop cucumber and tomatoes into bite-sized pieces and finely dice the red onion. Combine in a bowl with olive oil, red wine vinegar (or lemon juice), dried oregano or mint, salt, and pepper. Toss gently to blend flavors. This light salad adds brightness and freshness to the bowl.
- Assemble the Mediterranean Bowl
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In each bowl, arrange the ingredients neatly in sections: ½ cup quinoa, ⅓ cup chickpeas (roasted or plain), ¼ cup hummus, salad mix, crumbled feta cheese, and kalamata olives. Finish with a drizzle of extra virgin olive oil over the top for extra richness and flavor enhancement.
- If you prefer, skip roasting chickpeas for faster prep—they’re still delicious and nutritious straight from the can.
- Adjust seasoning to your taste, especially salt as feta and olives are naturally salty.
- Quinoa can be substituted with other grains like couscous or bulgur for variation.
Storage Tips
Store each component separately in airtight containers to maintain freshness. The roasted chickpeas stay crispy if kept separate from moist ingredients. Assemble just before serving for the best texture.
Serving Suggestions
This Mediterranean Bowl pairs wonderfully with warm pita bread or a side of roasted vegetables. Garnish with fresh herbs like parsley or mint to elevate the presentation and brightness.
- Rinse quinoa well to avoid bitterness and ensure a clean finish.
- Dry chickpeas thoroughly before roasting to achieve maximum crispiness.
- Let roasted chickpeas cool inside the oven or air fryer to firm up their crunch.
- Balance acidic and salty elements carefully to enhance overall harmony.
FAQs
- Can I make this bowl vegan?
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Yes, simply replace feta cheese with a vegan cheese alternative or omit it. The rest of the ingredients are plant-based.
- How long can I store leftovers?
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Cooked quinoa and salad components last up to 3 days refrigerated, but chickpeas are best consumed within 1 day for crisp texture.
- Can I use dried chickpeas?
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Yes, soak and cook dried chickpeas in advance, then follow the roasting step for crispiness.
- Is quinoa necessary or can I substitute?
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You can substitute with other grains like bulgur, couscous, or farro for different textures and flavors.
- How do I make homemade red pepper hummus?
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Blend cooked red peppers, chickpeas, tahini, lemon juice, garlic, olive oil, and seasonings until smooth. Adjust to taste.
- Can I meal prep this bowl?
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Yes! Keep salad and roasted chickpeas separate until ready to serve to maintain freshness and texture.
- What’s the best way to reheat roasted chickpeas?
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Warm them in a preheated oven or air fryer at 350°F for 3-5 minutes to regain crispiness.
Healthy Mediterranean Bowl
Equipment
- 1 small pot
- 1 air fryer or oven
- 1 Mixing bowls
- 1 fork for fluffing quinoa
- 1 kitchen towel for drying chickpeas
Ingredients
- ⅓ cup raw quinoa or 1 cup cooked quinoa
- 1 15 oz can chickpeas, drained
- ½ cup red pepper hummus store-bought or homemade
- 2 oz 50 g feta cheese
- 10 kalamata olives
- 1 medium Persian cucumber
- ⅔ cup cherry or grape tomatoes
- 1-2 tablespoons chopped red onion
- 1 tablespoon extra virgin olive oil
- ½ tablespoon red wine vinegar or ¼ lemon juiced
- Pinch dried oregano or mint
- Salt and black pepper to taste
- 1 tablespoon extra virgin olive oil
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- ½ teaspoon garlic powder
- ½ teaspoon salt
Instructions
- Rinse quinoa and add to a small pot with ⅔ cup water and a pinch of salt.
- Simmer over medium heat, uncovered, for 15 minutes until water is mostly absorbed.
- Turn off heat, cover with lid, and let stand for 5 minutes; remove lid and fluff quinoa with a fork.
- Dry chickpeas well using a kitchen towel and toss with olive oil and seasonings.
- Air fry at 400°F (200°C) for 10-12 minutes, shaking halfway; or roast in oven at 425°F (220°C) for 18-20 minutes, stirring halfway.
- Turn off heat and let chickpeas rest inside for 5 minutes to crisp up.
- Prepare the salad by chopping cucumber and tomatoes, finely dicing onion, then tossing with olive oil, vinegar or lemon juice, oregano or mint, salt, and pepper.
- Assemble bowls with ½ cup quinoa, ⅓ cup chickpeas, ¼ cup hummus, salad, feta cheese, and olives arranged separately.
- Drizzle with olive oil and serve fresh.
Notes
- Use canned chickpeas as-is for a quicker option without roasting.
- For homemade hummus, recipes for red pepper or classic hummus work well.
- Store leftovers refrigerated and consume within 2 days for freshness.
