Mediterranean Quinoa Bowl with Hummus

The first time I made this bowl, it was supposed to be a quick lunch before heading to the airport. I ended up rearranging my flight just to finish eating it.

Last summer my sister came over and we ate these on the back porch while the garden sprinklers kept going off accidentally in the background. Neither of us moved to turn them off for forty minutes.

Ingredients

• Quinoa: Rinse it thoroughly until the water runs clear or you will taste the bitterness later
• Water and salt: The quinoa absorbs this salt as it cooks which seasons it from within
• Cherry tomatoes: Halve them right before serving so they do not make everything soggy
• Cucumber: Leave some skin on for the extra crunch and color
• Baby spinach: Rough chopping prevents you from getting one enormous leaf in a single bite
• Red onion: Slice it paper thin because raw onion can overpower quickly
• Roasted red peppers: Jarred works perfectly but roasting your own adds a smoky depth
• Parsley: Flat leaf parsley has more flavor than curly and looks more elegant
• Kalamata olives: These have a richer fruitier taste than regular black olives
• Feta cheese: Room temperature feta is creamier and distributes better
• Hummus: Homemade has better texture but good store bought saves you twenty minutes
• Extra virgin olive oil: This is not the place for your cheap cooking oil
• Lemon juice: Fresh lemon juice makes the vegetables taste more alive
• Black pepper: Grind it fresh right before serving

Instructions

Cook the quinoa base:

Combine quinoa, water and salt in a medium saucepan. Bring it to a boil then reduce to low, cover and simmer for fifteen minutes until the water is absorbed.

Let it rest:

Remove from heat and keep it covered for five minutes. Fluff gently with a fork and let it cool slightly so it does not wilt the spinach.

Prep the vegetables while the quinoa cooks:

Halve the cherry tomatoes and dice the cucumber into small even pieces. Chop the spinach and slice the red onion and roasted peppers into thin strips.

Make the simple dressing:

Whisk together the olive oil and lemon juice. Season with freshly ground black pepper.

Build your bowl:

Divide the cooled quinoa among four bowls. Arrange the spinach, tomatoes, cucumber, onion, peppers, olives and feta in sections on top.

Finish with hummus:

Add a generous dollop of hummus to each bowl and drizzle with the dressing. Garnish with parsley and serve immediately.

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My friend Sarah who claims to hate healthy food now texts me weekly asking if I have any of those quinoa bowls left. She puts it on Instagram every single time.

Making It Your Own

Swap out feta for a dairy free version or leave it off entirely. The hummus provides enough creaminess that you will not miss it.

The Protein Question

Grilled chicken works beautifully here or add falafel for a completely plant protein version. Chickpeas roasted until crispy are another excellent option.

Serving Suggestions

Warm pita bread on the side transforms this from a light lunch into something more substantial. The bread is perfect for scooping up extra hummus.

• Try tzatziki instead of hummus for a cooler creamier finish
• Leftovers keep well for two days but add fresh vegetables before serving
• The quinoa can be cooked three days ahead and stored in the refrigerator

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This bowl started as a way to use up random vegetables from the fridge. Now it is the meal I make when I want everyone to feel taken care of.

Recipe Questions & Answers

→ Is this Mediterranean bowl gluten-free?

Yes, quinoa is naturally gluten-free, making this bowl suitable for those avoiding gluten. Always check your hummus label to ensure no gluten-containing additives.

→ Can I make this bowl ahead for meal prep?

Absolutely. Store cooked quinoa and chopped vegetables separately in airtight containers. Assemble bowls when ready to eat, adding dressing and hummus fresh to maintain texture.

→ What protein alternatives work well?

Grilled chicken breast, falafel balls, or chickpeas add excellent protein. For vegan options, try extra hummus, tofu cubes, or keep it protein-rich with quinoa alone.

→ How long does leftover quinoa stay fresh?

Cooked quinoa keeps refrigerated for 4-5 days in an airtight container. Freeze for up to 2 months. Reheat gently or serve cold in bowls.

→ Can I use other grains instead of quinoa?

Couscous, bulgur, or brown rice work beautifully. Adjust cooking time according to grain package directions while preparing vegetables.

→ What dressing variations complement these flavors?

Tzatziki sauce adds creaminess, while balsamic vinaigrette provides sweetness. A tahini-lemon dressing also pairs beautifully with Mediterranean ingredients.