Mediterranean Bowl Recipe | Diethood

This Mediterranean bowl recipe might just become your new favorite meal prep dish. The bowls are made with lemony quinoa, crispy chickpeas, roasted veggies, homemade tzatziki, hummus, cherry tomatoes, and Kalamata olives. They are so flavorful and nutritious – you have to try them!

If you love this recipe, make sure you try my Poke Bowl, Instant Pot Burrito Bowls, and Pulled Tandoori Chicken Rice Bowls. These dishes are just as good, and they have a variety of flavors to keep your lunches and dinners exciting.

Busy week ahead? Looking for the perfect all-in-one meal prep item? Meet your new best friend. These Mediterranean bowls are loaded with veggies and plant-based protein and require only 30 minutes of kitchen time. They are the perfect quick and easy lunch or dinner.

So what makes them so good? Fluffy, protein-packed quinoa dressed with lemon, olive oil, and parsley is joined by crispy, cumin-roasted chickpeas and roasted eggplant and bell pepper. The bowl is topped with homemade tzatziki, hummus, halved cherry tomatoes, and pitted olives. Carbs, protein, veggies, and healthy fats all in one tasty bowl? It doesn’t get much better. Throw these Mediterranean quinoa bowls together for the whole family or stockpile your refrigerator with them for healthy, grab-and-go lunches throughout the week.

Why I Love My Mediterranean Bowl

Quick and easy. Sure, there might be several components to this dish, but they are all very simple, and you can make them at the same time. This means that you could have a well-rounded meal in 30 minutes.

All-in-one-meal. There’s nothing quite like getting all your nutrients in one bowl, and these Mediterranean bowls do this in the tastiest way possible.

Dynamic. I love that you get so many different tastes and textures here. Chickpeas and tomatoes in one bite. Olives and hummus in another. It’s a choose-your-own-adventure kind of meal.

Perfect for meal prep. This is one of my favorite recipes to make in advance for grab-and-go lunches or quick dinners. I use these containers—they are my go-tos for meal prep.

What You’ll Need

Here’s a list of the ingredients you will need to make these dynamic Mediterranean bowls. For exact measurements, please scroll to the recipe card below.

• Quinoa: The grain that we will use for this dish, but you can substitute it with rice or bulgur.
• Sea Salt & Black Pepper: Enhances the flavors of the quinoa and other ingredients.
• Olive Oil: Adds richness and helps in cooking and dressing the ingredients. You could also use avocado oil or canola oil.
• Lemon Juice: Adds a bright, tangy flavor to the quinoa.
• Canned Chickpeas: Garbanzo beans or chickpeas get deliciously crispy when roasted.
• Cumin: Ground cumin adds a warm flavor to the chickpeas, but you can also use smoked paprika or curry powder.
• Eggplant: We are going to roast the eggplant to give it a tender, slightly smoky flavor. Zucchini or summer squash are good alternatives.
• Red Bell Peppers: Use any color bell peppers.
• Greek Yogurt: We’re going to use this for the tzatziki, but plain yogurt can also be used.
• Cucumber: Adds crunch and freshness to the tzatziki.
• Chopped Fresh Dill: Adds a distinctive, herby flavor. I sometimes will use fresh mint instead.
• Pitted Olives: Use Kalamata or black olives.
• Cherry Tomatoes: The tomatoes provide sweetness and juiciness. Grape tomatoes or diced regular tomatoes are okay to use.
• Hummus: Make my avocado hummus or use store-bought.
• Fresh Parsley: For garnish, adding a fresh finish.

How to Make A Mediterranean Bowl

Creating grain bowls is simple and rewarding. Follow these easy steps to assemble a delicious and nutritious meal.

1. Cook the quinoa. Combine the quinoa, water, and sea salt in a small pot. Bring the water to a boil. Reduce the heat to low. Cover and simmer for 15 minutes. Take the pot off the heat and let sit for 10 minutes. Fluff the quinoa with a fork. Add the olive oil, lemon juice, and chopped fresh parsley. Stir to coat it and set aside.
2. Prep. Preheat the oven to 425˚F. Line a baking sheet with aluminum foil.
3. Season and roast. Toss the chickpeas with olive oil, sea salt, and cumin. Spread the chickpeas over the prepared baking sheet and bake for 25 minutes.
4. Prep. Line a baking sheet with aluminum foil, and spread the eggplant and red bell peppers over the foil.
5. Season and bake. Drizzle with olive oil and season with salt and pepper. Toss to coat the veggies. Bake for 25 minutes.
6. Make the tzatziki. Stir together the yogurt, cucumbers, dill, and olive oil.
7. Assemble. Divide up the quinoa, toasted chickpeas, roasted veggies, olives, and cherry tomatoes between 6 bowls or airtight containers for meal prepping.
8. Add toppings. Add a spoonful of hummus and tzatziki to each bowl. Garnish with fresh parsley, if using, and serve.

How To Make Ahead

Mediterranean bowls are a fantastic meal-prep option. Here are a couple of ways to make them in advance:

First, allow all the components to cool to room temperature. You can either assemble single-serve portions in airtight containers or store each component separately in its own container. Seal the containers and store them in the refrigerator for up to 4 days. When you’re ready to eat, simply grab a pre-assembled bowl or combine the components for a quick and delicious meal.

Proper Storage

Allow the leftovers to cool to room temperature before sealing them in airtight containers and storing them in the refrigerator for up to 4 days.

More Grain Bowls

Protein, veggies, carbs, and other goodies all in one bowl? Grain bowls are a great way to eat right on busy weekdays. This Mediterranean version is wonderful, but here are a few other fun ideas.