If you enjoy healthy bowls then I am sure you will LOVE this Mediterranean chickpea quinoa bowl. It is packed with fresh healthy veggies, drizzled with the best hummus sauce and is made with quinoa and chickpeas, which provides a generous amount of fiber and plant-based protein. Perfect for lunch and meal-prep and is 100% vegan, vegetarian, dairy-free and gluten-free.
This healthy quinoa bowl combines chickpeas, veggies, a super simple 5-min lemon hummus sauce and protein-rich quinoa. The salty kalamata olives add a punch of flavor and it is packed with refreshing veggies, such as crunchy cucumber, sweet cherry tomatoes.
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
- ▢water – to thin out the sauce to your taste, I used 2 tablespoons
Instructions
Step1
Start by cooking the quinoa. To make 1 cup total of cooked quinoa, then use ⅓ cup of quinoa with ⅔ cup of water. Start by rinsing the quinoa in a fine mesh colander and then transfer to a small pot. Add the water, cover and bring to a simmer. Once it starts to simmer, then turn down the heat to medium low and keep cooking for about 15 min (always covered). Once done, remove from the heat, keep covered and let it sit for another 10 minutes. Then, fluff using a fork.
Step2
While the quinoa is cooking, make the hummus sauce. In a small bowl, simply whisk together the hummus, lemon juice, garlic, dried herbs and salt. Then, adjust consistency with as much water as you need (I used a total of 2 tablespoons). Set aside.
Step3
When ready to eat, divide the quinoa and chickpeas in between 2-3 bowls and top with the cucumber, tomatoes, olives, red onion, artichokes and then drizzle the hummus sauce over. Sprinkle some fresh parsley and serve with a few wedges of lemon. Enjoy!
FAQs
Should I eat this vegan Mediterranean bowl warm or cold?
You can enjoy it either way! When I just make it, then I like to serve the quinoa warm and I also warm up the chickpeas quickly just using my microwave only for a few seconds, but then the rest is cold. It makes for a nice contrast in temperature, which I like. I will usually enjoy the leftovers all cold as it is easier that way.
Is this quinoa Mediterranean bowl recipe gluten-free?
Yes! Quinoa is naturally gluten-free and so are the rest of the ingredients in this recipe.
Notes
- Store the leftovers in an air-tight container in the fridge for up to 4 days. I recommend to keep the sauce apart while storing.
- I highly recommend to cook more quinoa than you need to use in other meals! Add cooked quinoa to oatmeals, overnight oats, sprinkle over soups or avocado toasts or make more 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 note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not 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 |