Best Mediterranean Bowl – The Healthy Maven

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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 in a filling and delicious healthy bowl recipe!

Photo from above: a Mediterranean bowl with quinoa, olives, feta, pita chips, hummus, tomatoes and red onions.

The best Mediterranean bowl!

This Mediterranean bowl recipe is a combination of three of my favorite recipes: my Baked Falafel Buddha Bowls, Macro Vegetable Bowls, and Fattoush Salad. I wanted something that combines cooked and fresh ingredients and is SUPER quick to make. Easy and quick meals are absolutely necessary in our home with a lively toddler running around. I just don’t have time for all the hustle and bustle!

This Mediterranean bowl contains a combination of some of my favorite ingredients and flavors and just feels good after finishing it. It’s also super easy to prep meals so you’ll have everything you need throughout the week. Let’s get to the recipe!

Ingredients in this Mediterranean bowl

  • Andean millet – I like to use quinoa because it’s a complete protein and very filling, but any grain will do.
  • Chickpeas – Feel free to use it canned or fresh.
  • cherry tomato – It’s not Mediterranean without tomato!
  • cucumbers – I love the crackling of cucumbers, but you can replace it with any other veggies you’d like.
  • Onion – I prefer to use red onions, but you can use chopped green onions too.
  • Kalamata olives – Make sure they are gutted.
  • pita chips – I prefer to make my own pita chips, but you can use store-bought ones too.
  • feta cheese – You can replace it with another cheese or leave it out if you are vegan.
  • Fresh Parsley – I love fresh parsley, but any fresh herb would do as well.
  • 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 hummus!
  • Tahini sauce – This Mediterranean bowl isn’t complete without a dash of tahini sauce

How to make Mediterranean bowls

STEP 1: PREPARE QUINOA

Prepare quinoa (cook and simmer according to package directions), then divide evenly into 4 bowls.

cooked quinoa in a saucepan.

STEP 2: PREPARE THE TAHINI SAUCE

Follow the directions to prepare the tahini sauce.

Tahini sauce in a bowl.

STEP 3: UNCOVER BOWL + 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 your desired tahini sauce.

Close-up of a Mediterranean bowl.

Easy swap and replace

swap protein – To keep this recipe vegetarian, I used chickpeas as the protein of choice. You can also add grilled chicken, salmon or any other protein you prefer!

swap vegetables – Swap in fresh vegetables of your choice, e.g. E.g. peppers, spinach, cauliflower

exchange grains – I like to use quinoa in this recipe, but couscous, brown rice, farro, barley or any grain can be used instead.

exchange herbs – Replace the parsley with fresh herbs, e.g. B. fresh dill, coriander, mint, etc.

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

Omit the pita chips – Gluten-free or low-carb? If desired, you can omit the pita chips.

How to store it

Store leftovers in the fridge for up to 5 days.

These Mediterranean Quinoa Bowls are great for meal prep and storage. For the best preservation, prepare all the ingredients and wait until they are seasoned with the sauce before serving. It’s also best to leave your cherry tomatoes whole and slice them just before serving.

More bowl recipes

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Mediterranean bowl

Photo from above: a Mediterranean quinoa bowl with pita chips, hummus, tomatoes, pickles, red onions and olives.

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

  • Author: David Lederle
  • Preparation time: 10 mins
  • Cooking time: 20 minutes
  • Total time: 30 minutes
  • Yield: 4 1X
  • Category: Dinner
  • Method: Cook
  • Kitchen: Mediterranean Sea
  • Diet: vegetarian
  • 1 1/2 cups cooked quinoa (approx 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 a handful of fresh parsley, roughly chopped
  • 2 cups Pita chips (store-bought or homemade).
  • 1/2 cup feta cheese, crumbles
  • 1/2 cup Hummus (store-bought or homemade)
  • Tahini sauce for drizzling
  1. Prepare quinoa (cook and simmer according to package directions), then divide evenly into 4 bowls.
  2. Follow the directions to prepare the tahini sauce.
  3. Top each bowl with cherry tomatoes, cucumber, red onion, olives, fresh parsley, pita chips, feta cheese, and a scoop of hummus.
  4. Drizzle each bowl with your desired tahini sauce—serve!

Keywords: mediterranean bowl, mediterranean bowls, mediterranean quinoa bowls

Overhead photo of a Mediterranean bowl.

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