This Mediterranean Bowl is loaded with the amazing flavors of the notoriously healthy Mediterranean diet. Fluffy quinoa mixed with cherry tomatoes, crisp cucumbers, red onions and kalamata olives on a bed of baby spinach mixed with a lemony olive oil dressing. All topped with tahini yogurt sauce, roasted chickpeas, feta cheese, and creamy hummus.
Your taste buds will thank you (and so will your body!) down to the last bite. This may just become your new favorite recipe for a plant-based meal. 😊

This recipe was inspired by a meal I had at the Austin airport from Farmer’s Fridge when I was traveling for work! I knew I HAD to duplicate the taste of my lunch that day so I could make it on repeat at home.
It took a few tries, but I finally got the recipe down and have *basically* been eating it every day since! I hope you love it as much as I do. 😊
Looking for other similar quinoa recipes? Try my Homemade Za'atar Hummus with a Salmon and Quinoa Salad next!
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Why You’ll Love this Mediterranean Bowl
NUTRITION - this recipe is not just loaded with fresh flavors – it’s also full of nutrition including complete plant-protein, healthy fats, antioxidants and fiber. It’s gluten-free, has no added sugars, and is made with whole food ingredients! Suffice it to say, this recipe helps support hormone health, brain health, weight management, heart health, and gut health. Proof that eating healthy can taste as amazing as it makes you feel.
PLANT-BASED - a vegetarian recipe perfect for adding more plants to your diet. And if you’re craving some extra protein, you can easily add chicken breast or salmon on top.
FLAVORFUL - truly, the best thing about this recipe is the combination of flavors and textures!
Ingredients
*Below are some ingredient notes for this Mediterranean Bowl, but be sure to check the recipe card at the bottom for exact ingredient measurements and full recipe.
This recipe uses whole food healthy ingredients. There are 4 different components of this Mediterranean Bowl that you can meal prep ahead of time to make it super easy to throw together. Below are details of each component.
Mediterranean Quinoa Salad - a delicious combination of cooked quinoa, fresh vegetables and fresh herbs loaded with Mediterranean flavors. Made with cherry tomatoes, english cucumber, red onion, fresh parsley, fresh mint, and kalamata olives all mixed with lemon and olive oil dressing. Quinoa is a complete protein, the fresh veggies and herbs provide nutrients including antioxidants, and the olive oil dressing contains heart healthy fats.
Roasted Chickpeas - making roasted chickpeas (aka garbanzo beans) is so simple and delicious! They add the perfect crunch to this Mediterranean Bowl and contain plant-based protein and fiber.
Lemon Tahini Yogurt Sauce - make your own homemade tahini sauce for this recipe using just a few ingredients including whole fat greek yogurt, tahini, fresh lemon juice, garlic, a pinch of salt, black pepper and cumin! Make a batch and use some in this Mediterranean buddha bowl and save the rest to dip fresh veggies in throughout the week! You can find tahini in the nut butter or ethnic food section at the grocery store.
Hummus - homemade hummus is the absolute best and is SO easy to make. But if you don’t want to make your own, just use your favorite store-bought creamy hummus!
Additional Ingredients
Feta Cheese - a cheese from Greece that has a soft and tangy flavor profile.
Baby Spinach - fresh spinach adds extra flavor, nutrition and fiber.
Instructions
*Below are the step-by-step instructions for how to make this Mediterranean Grain Bowl with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the complete recipe.
Step 1. Make Roasted Chickpeas.
Preheat oven to 425℉ and line a rimmed baking sheet with parchment paper. Rinse and drain chickpeas and dry with a paper towel, discarding the skins that come loose. In a small bowl, toss the chickpeas with extra virgin olive oil and spice blend including salt, pepper, cumin, paprika, and garlic powder. Place the chickpeas on the baking sheet in a single layer and roast in the preheated oven on the middle rack for 20-28 minutes. Oven times will vary so check on them starting at 20 minutes and every couple minutes after! Chickpeas are done when they are a golden brown color.
Tip: the trick to crispy chickpeas is to rinse and dry them before adding the oil and spices.
Step 2. Prepare Quinoa Salad
While the chickpeas are baking, prepare your quinoa salad. Add rinsed quinoa and cold water to a medium saucepan and bring to a boil. Then lower to a gentle simmer, cover and cook for 10-15 minutes or until water is absorbed. When quinoa is done cooking, remove from heat and let it cool to room temperature.
While quinoa is cooking, dice cherry tomatoes, cucumbers, red onion and kalamata olives and chop fresh parsley and mint. Add the dressing ingredients including lemon juice, olive oil, garlic, cumin, allspice, and salt and pepper. Add 2 cups of the cooked quinoa. Mix well to combine.
Tip: read the instructions on your quinoa! Most require rinsing before cooking
Step 3. Prep Lemon Tahini Yogurt Sauce
Mix together the tahini and yogurt in a small bowl. Add the remaining ingredients including the fresh lemon juice, olive oil, minced garlic, ground cumin, salt, and black pepper and give it a good stir. Set aside.
Hint: if you prefer a thinner tahini sauce, add a tablespoon of water at a time until it gets to the consistency you prefer.
Step 4. Make Homemade Hummus (skip this step if you prefer to use store-bought hummus)
Drain and rinse the chickpeas. Save the liquid from the can in a separate bowl (you’ll use it later). Add the chickpeas to your food processor or high speed blender. Blend until creamy using a spatula to push down the sides as needed.
Add the tahini, lemon juice, garlic, and cumin to your food processor or blender and puree until smooth. I recommend waiting until the end to add salt. This helps you better control the taste! Next, drizzle in the olive oil and continue to process/blend for about 1 minute.
Add the chickpea liquid (Aquafaba) to the mixture and puree until it reaches the consistency you desire. Season to taste by adding salt or garlic as desired.
(Optional) for an even creamier hummus, add an ice cube or two at the end and puree until the ice is melted.
Step 5: Assemble the Bowl
Add spinach and quinoa salad to create the base. Add roasted chickpeas, lemon tahini yogurt sauce, hummus, and feta cheese. Mix it up and enjoy!
Hint: Meal prep the components ahead of time, store them in separate containers, and throw everything together when you're ready to eat!
Substitutions
- Quinoa - if you don’t like cooked quinoa, feel free to use a different grain. Some good options are brown rice, barley, or farro. A combination of whole grains works perfectly, too!
- Fresh veggies - replace the spinach with arugula or power greens. And feel free to add other veggies. Red peppers, sweet potatoes, and sun-dried tomatoes are all great options.
- Dressing - I personally think the dressing makes this Mediterranean Bowl so tasty. But feel free to use your favorite store-bought dressing instead! Lemon Vinaigrette is a great choice. For dips, homemade tzatziki sauce or red pepper hummus would make good substitutions for the tahini yogurt sauce and homemade hummus.
- Toppings - take this bowl up a notch by adding pine nuts, sesame seeds, or fresh dill.
Variations
- Vegan - make it vegan by skipping the tahini yogurt sauce or making it with a plant-based yogurt.
- High-Protein - this recipe already provides protein from the quinoa, chickpeas, yogurt and tahini. But if you want more protein, add chicken breast, salmon, shrimp or steak on top! For plant-based protein, use tofu or homemade falafel.
Storage
Fridge - store leftovers in the fridge for up to 3-5 days. Roasted chickpeas can be stored on the counter in an airtight container with the lid loosened for up to 7 days. You could also serve this as a layered salad in a mason jar and prep it the night before, keep it in the fridge, and enjoy it for lunch the next day!
I do not suggest freezing this recipe.
Expert tips
- There are several components of this recipe that you can meal prep ahead of time including the quinoa salad, roasted chickpeas, tahini yogurt sauce, and homemade hummus! Store each in a separate container. Then when you're ready to make the Mediterranean Bowl, just mix it all together.
- When cooking quinoa, be sure to read the packaging for instructions since they will vary a bit depending on the brand.
- Use fresh lemon juice instead of bottled. Bottled lemon juice doesn't taste as good. Here is a great tool to help squeeze lemons easily.
- To make the roasted chickpeas crispy, rinse and dry them with a paper towel or dishcloth before adding oil and spices. Remove the extra chickpea skins that come loose when you dry them.
FAQ
While healthy means something different to everyone, from a nutritional perspective this is a nutrient-dense recipe. It contains plant-protein, healthy fats important for heart health and brain health and complex carbs including dietary fiber to support gut health and hormone health. It also contains several vitamins and minerals as well as antioxidants that are important for overall health and prevention of chronic illnesses.
Eating meals made with mostly whole food ingredients like this one help me feel more energized and satisfied throughout the day!
Yes, quinoa is technically a seed and is naturally gluten-free.
Feel free to customize this bowl to your liking! You could replace the tahini sauce with any dressing or dip that you like. Tzatziki would be a great alternative and you can find it pre-made at most grocery stores.
Absolutely! I love making my own hummus at home, but if you prefer to safe a bit of time (and less dishes to wash), feel free to buy your favorite hummus.
Related
Looking for other nourishing recipes like this? Try these:
Pairing
These are my favorite dishes to serve with this Mediterranean Bowl:
Looking for Nutrition Education?
Here are some of my educational posts you may enjoy:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian.
📖 Recipe
Mediterranean Bowl with Quinoa, Easy Meal Prep Recipe
Equipment
- 1 colander
- 1 saucepan
- 1 food processor or blender
- 1 spatula
Ingredients
For Quinoa Salad
- 1 cup uncooked quinoa ~ 2 cups cooked
- 10-12 cherry tomatoes ~ ½ cup diced
- ½ english cucumber ~ ½ cup diced
- ½ red onion ~ ½ cup diced
- 5 kalamata olives
- ½ cup fresh parsley ~ 2 tablespoon chopped
- ¼ cup fresh mint ~ 1 tablespoon chopped
- ¼ cup fresh lemon juice
- ¼ cup extra virgin olive oil
- 1 clove garlic, minced
- ½ teaspoon ground cumin
- ¼ teaspoon allspice
- salt and black pepper to taste
For Roasted Chickpeas
- 1 (16 oz) can chickpeas aka garbanzo beans
- 1 tablespoon extra virgin olive oil
- ½ teaspoon ground cumin
- ½ teaspoon ground paprika
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- black pepper to taste
For Lemon Tahini Yogurt Dressing
- 1 cup whole fat greek yogurt or low fat
- ¼ cup tahini Soom brand is great
- ¼ cup fresh lemon juice juice of 1 large lemon
- 1 tablespoon extra virgin olive oil
- 2 cloves garlic, minced
- ½ teaspoon ground cumin
- ½ teaspoon salt
- black pepper to taste
For Homemade Hummus (skip these ingredients if you prefer to use store-bought hummus)
- 1 (16 oz) can chickpeas aka garbanzo beans
- ¼ cup tahini Soom brand is great but any brand works
- ¼ cup fresh squeezed lemon juice juice of 1 large lemon
- 1 clove garlic
- 1 tablespoon extra virgin olive oil
- ½ teaspoon ground cumin
- 3 tablespoon chickpea liquid (Aquafaba) from the can of chickpeas can use water instead
- salt, to taste
To Assemble the Bowl:
1 cup baby spinach
½ cup Quinoa Salad
¼ cup Roasted Chickpeas
2 tablespoon Lemon Tahini Yogurt Sauce
2 tablespoon Hummus
2 tablespoon feta cheese
Instructions
- Step 1. Make Roasted ChickpeasPreheat oven to 425℉ and line a rimmed baking sheet with parchment paper. Rinse and drain chickpeas and dry with a paper towel, discarding the skins that come loose. In a small bowl, toss the chickpeas with extra virgin olive oil and spice blend including salt, pepper, cumin, paprika, and garlic powder. Place the chickpeas on the baking sheet in a single layer and roast in the preheated oven on the middle rack for 20-28 minutes. Oven times will vary so check on them starting at 20 minutes and every couple minutes after! Chickpeas are done when they are a golden brown color. Tip: the trick to crispy chickpeas is to rinse and dry them before adding the oil and spices.
- Step 2. Make Quinoa SaladWhile the chickpeas are baking, prepare your quinoa salad. Add rinsed quinoa and cold water to a medium saucepan and bring to a boil. Then lower to a gentle simmer, cover and cook for 10-15 minutes or until water is absorbed. When quinoa is done cooking, remove from heat and let it cool to room temperature.While quinoa is cooking, dice cherry tomatoes, cucumbers, red onion and kalamata olives and chop fresh parsley and mint. Add the dressing ingredients including lemon juice, olive oil, garlic, cumin, allspice, and salt and pepper. Add 2 cups of the cooked quinoa. Mix well to combine. Tip: read the instructions on your quinoa! Most require rinsing before cooking
- Step 3. Make Lemon Tahini Yogurt Sauce Mix together the tahini and yogurt in a small bowl. Add the remaining ingredients including the fresh lemon juice, olive oil, minced garlic, ground cumin, salt, and black pepper and give it a good stir. Set aside. Hint: if you prefer a thinner tahini sauce, add a tablespoon of water at a time until it gets to the consistency you prefer.
- Step 4. Make Homemade Hummus (skip this step if using store-bought hummus)Drain and rinse the chickpeas. Save the liquid from the can in a separate bowl (you’ll use it later). Add the chickpeas to your food processor or high speed blender. Blend until creamy using a spatula to push down the sides as needed.Add the tahini, lemon juice, garlic, and cumin to your food processor or blender and puree until smooth. I recommend waiting until the end to add salt. This helps you better control the taste! Next, drizzle in the olive oil and continue to process/blend for about 1 minute.Add the chickpea liquid (Aquafaba) to the mixture and puree until it reaches the consistency you desire. Season to taste by adding salt or garlic as desired. (Optional) for an even creamier hummus, add an ice cube or two at the end and puree until the ice is melted.
- Step 5: Assemble the BowlAdd 1 cup of spinach and ½ cup of the quinoa salad to create the base. Add ¼ cup roasted chickpeas, 2 tablespoon lemon tahini yogurt sauce, 2 tablespoon hummus, and 2 tablespoon feta cheese. Mix it together and enjoy!
Notes
-
- There are several components of this recipe that you can meal prep ahead of time including the quinoa salad, roasted chickpeas, tahini yogurt sauce, and homemade hummus! Store each in a separate container. Then when you're ready to make the Mediterranean Bowl, just mix it all together.
- When cooking quinoa, be sure to read the packaging for instructions since they will vary a bit depending on the brand.
- Use fresh lemon juice instead of bottled. Bottled lemon juice doesn't taste as good. Here is a great tool to help squeeze lemons easily.
- To make the roasted chickpeas crispy, rinse and dry them with a paper towel or dishcloth before adding oil and spices. Remove the extra chickpea skins that come loose when you dry them.
Jennifer
Legit my new favorite recipe. I ate it for lunch last week and feel so healthy! I used store-bought hummus but I'm gonna try your homemade hummus recipe next time I make this!
Mallory
Ahh I am so happy to hear this! Thank you so much for taking time to leave a review. You have to let me know how the hummus turns out. 🙂 It means so much that you're trying out my recipes.