I’m confident you’ll adore this if you like healthy bowls. It is cooked with quinoa and chickpeas, which offer a substantial amount of fiber and plant-based protein, and it is loaded with fresh, healthful vegetables and topped with the tastiest hummus sauce. It is 100% vegan, vegetarian, dairy-free, and gluten-free, making it ideal for lunch and dinner preparation.
Chickpeas, vegetables, a very easy 5-minute lemon hummus sauce, and protein-rich quinoa come together in this nutritious quinoa bowl. It is loaded with cool vegetables like crunchy cucumber and juicy cherry tomatoes, and the salty kalamata olives offer a burst of flavor.
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 3 bowls
Ingredients
- ▢1 cup cooked quinoa – or enough for 2-3 bowls
- ▢15 oz canned chickpeas – rinsed and drained
- ▢15 cherry tomatoes – halved
- ▢20 kalamata olives – sliced
- ▢15 oz artichokes – rinsed and drained, then sliced
- ▢½ English cucumber – sliced
- ▢¼ red onion – finely sliced or diced
- ▢fresh parsley – chopped
Citrus herb hummus sauce
- ▢¾ cup plain hummus
- ▢2 tbsp lemon juice
- ▢1 clove of garlic – crushed
- ▢½ tsp dried basil
- ▢½ tsp dried oregano
- ▢salt to taste
- ▢I added two teaspoons of water to thin the sauce to your liking.
Instructions
Step1
Start by cooking the quinoa. Use ¾ cup of quinoa and ⅔ cup of water to make 1 cup of cooked quinoa. After rinsing the quinoa in a colander with fine mesh, move it to a small pot. After adding the water, cover it and simmer it. After it begins to simmer, reduce the heat to medium-low and continue cooking, covered, for around 15 minutes. When finished, turn off the heat, cover, and leave it for an additional ten minutes.. Then, fluff using a fork.
Step2
Prepare the hummus sauce as the quinoa cooks. Just combine the hummus, lemon juice, garlic, dried herbs, and salt in a small bowl. Next, use as much water as necessary to modify the consistency (I used a total of 2 tablespoons). Put aside.
Step3
When it’s time to eat, split the quinoa and chickpeas among two or three bowls, add the cucumber, tomatoes, olives, red onion, and artichokes, and then pour the hummus sauce on top. Serve with a few lemon wedges and a sprinkling of fresh parsley. Have fun!
FAQs
Is it better to eat this vegan Mediterranean bowl cold or warm?
Either way, you may enjoy it! When I first make it, I like to serve the quinoa warm, and I also rapidly reheat the chickpeas in the microwave for a few seconds before leaving them cold. I enjoy how it creates a pleasant temperature contrast. Since it’s easier that way, I usually eat the leftovers cold.
Is this quinoa Mediterranean bowl recipe gluten-free?
Indeed! Both quinoa and the other ingredients in this dish are naturally gluten-free.
Notes
- Leftovers can be kept in the refrigerator for up to four days in an airtight container. When storing, I advise keeping the sauce apart.
- Cooking extra quinoa than you need for additional meals is strongly recommended! Cooked quinoa can be used to oatmeal, overnight oats, soups, avocado toasts, or additional Buddha bowls!
- Other sauces you can use instead of using hummus include: harissa dressing, creamy tahini balsamic dressing, vegan tzatziki or tahini pesto.
- Nutrition: Please be aware that the nutritional data is an estimate per serving that is supplied solely for informational purposes (estimated by software), and accuracy cannot be guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reason
Nutrition
| Nutrient | Amount |
|---|---|
| Calories | 438 kcal |
| Carbohydrates | 64 g |
| Protein | 21 g |
| Fat | 14 g |
| Saturated Fat | 2 g |
| Polyunsaturated Fat | 5 g |
| Monounsaturated Fat | 6 g |
| Sodium | 1967 mg |
| Potassium | 1281 mg |
| Fiber | 21 g |
| Sugar | 6 g |
| Vitamin A | 642 IU |
| Vitamin C | 42 mg |
| Calcium | 191 mg |
| Iron | 7 mg |