Healthy Mediterranean Bowl
A vibrant Mediterranean bowl featuring quinoa, roasted chickpeas, red pepper hummus, feta, olives, and a refreshing salad. Perfect for a nutritious, flavorful meal prep option.
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.