Name: Mediterranean Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 1 1/2 cups cooked quinoa (roughly 3/4 cup dry quinoa); 1 cup cooked chickpeas, rinsed and drained; 1 cup cherry tomatoes, halved; 1/2 large English cucumber, quartered; 1/4 cup chopped red onion; 1/2 cup pitted kalamata olives, halved; 1 handful fresh parsley, roughly chopped; 2 cups pita chips (store-bought or homemade; 1/2 cup feta cheese, crumbled; 1/2 cup hummus (store-bought or homemade); Tahini sauce for drizzling

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Dinner made easy with this vegetarian Mediterranean bowl recipe! Fresh veggies are combined with quinoa, chickpeas, pita chips and the best tahini sauce for a filling and delicious healthy bowl recipe!

overhead photo of a mediterranean bowl with quinoa, olives, feta, pita chips, hummus, tomatoes and red onion.

The Best Mediterranean Bowl!

This mediterranean bowl recipe is a convergence of 3 of my favorite recipes: my baked falafel buddha bowls, macro veggie bowls and fattoush salad. I wanted something that combined cooked and fresh ingredients and was SUPER quick to come together. Easy and quick meals are absolutely necessary in our house with a vivacious toddler running around. I simply don’t have time for all the fuss!

This mediterranean bowl has a combo of some of my favorite ingredients and flavors and just feels good when you finish it. It’s also super easy to meal prep so you have everything ready for you for the week. Let’s get into the recipe!

Ingredients in this Mediterranean Bowl

Quinoa – I like using quinoa because it’s a complete protein and very filling but any grain will work.
Chickpeas – feel free to use canned or fresh.
Cherry Tomato – it’s not mediterranean without tomato!
Cucumbers – Love the crunch of cucumbers but you could replace with any veggies you want.
Onion – I prefer using red onion but you could also use chopped green onion as well.
Kalamata Olives – make sure they’re pitted.
Pita chips – I prefer making my own pita chips but you can use store-bought as well.
Feta cheese – you could swap with a different cheese or omit if vegan.
Fresh parsley – I love fresh parsley but any fresh herb would work in place.
Hummus – wouldn’t be a mediterranean bowl without a scoop of hummus. I highly recommend Jess’ famous hummus recipe if you have the time to make homemade!
Tahini sauce – this Mediterranean bowl is not complete without a drizzle of tahini sauce

How to Make Mediterranean Bowls

STEP 1: MAKE QUINOA

Make quinoa (boil and simmer according to package instructions) and then divide evenly into 4 bowls.

STEP 2: MAKE TAHINI SAUCE

Follow the instructions to make the tahini sauce.

STEP 3: TOP BOWLS + SERVE

Top each bowl with cherry tomatoes, cucumber, red onion, olives, fresh parsley, pita chips, feta cheese and a scoop of hummus. Drizzle each bowl with desired tahini sauce.

Easy Swaps and Substitutions

Swap protein – to keep this recipe vegetarian I’ve used chickpeas as the protein of choice. You could also add in grilled chicken, salmon or whatever protein you prefer!

Swap veggies – swap in any fresh vegetables of choice e.g. pepper, spinach, cauliflower

Swap grains – I like using quinoa in this recipe but couscous, brown rice, farro, barley or any preferred grain can be used in place.

Swap herbs – swap the parsley for any fresh herbs e.g. fresh dill, cilantro, mint etc..

Swap sauce– not a fan of tahini sauce? Try making homemade tzatziki instead!

Omit pita chips – gluten-free or low carb? You can omit the pita chips, if desired.

How to Store

Store leftovers in the fridge for up to 5 days.

These mediterranean quinoa bowls are fantastic for meal prepping and storing in advance. To best preserve, prep all ingredients and wait to dress with sauce before serving. It’s also best to keep your cherry tomatoes whole and slice just before serving.

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