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These Mediterranean Grain Bowls feature fluffy quinoa, crispy garlic herb roasted chickpeas, lemony cucumber tomato salad, creamy avocado, and an easy hummus dressing. They’re packed with flavor and nutrients and have become a dinner time staple in our house!
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These delicious, healthy bowls are perfect for meal prep.
The quinoa, cucumber tomato salad, roasted chickpeas, and hummus dressing can all be made in advance making these bowls and easy 5 minute weeknight meal.
They’re tasty eaten cold, room temperature, or warm.
These Mediterranean Grain Bowls are easily customized and so versatile!
Ingredients you need
Ingredient notes and substitutions
Quinoa ~ I used white quinoa for these photos, but I often use tri-color quinoa. Either works.
The quinoa can be cooked in water or, if you want even more flavor, use veggie broth.
These Mediterranen Grain Bowls are a great use for leftover quinoa. You could also use brown rice, farro, barley, couscous, etc.
Chickpeas ~ The crispy seasoned roasted chickpeas are a terrific texture component of the dish. However, you could warm drained and rinsed chickpeas for a few minutes in a skillet with the same amount of herbs and spices. They won’t be crispy, but still delicious.
Cannellini beans or baked tofu would be a great substitute.
Tomato Cucumber Salad ~ I make this quick tomato cucumber salad as a side dish for a variety of meals and it works so perfectly in these Mediterranean Grain Bowls.
Tomatoes, cucumbers, red onion, and parsley combine with fresh lemon juice and a pinch of salt and pepper. A splash of red wine vinegar or balsamic vinegar would be a lovely addition.
Spinach ~ I always try to add some leafy greens to any vegan bowls recipes that I make.
Make sure to use fresh greens, not frozen!
If you don’t have spinach, try kale or arugula.
Sauce ~ I use a quick and easy hummus dressing to drizzle over the bowls. You could also just use a dollop of your favorite savory hummus.
A drizzle of tahini dressing or scoop of green goddess dip would be tasty on these Mediterranean Grain Bowls, too.
Extras ~ A few creamy avocado slices finished it off. If you still want more, try adding some olives, vegan feta cheese, or quick pickled red onions.
How to make the recipe
Please scroll down to the recipe card for exact ingredient measurements and instructions.
Make the Garlic Herb Seasoned Roasted Chickpeas.
While the chickpeas are roasting, cook the quinoa and make the cucumber tomato salad.
To make the cucumber tomato salad: Toss the cucumbers, tomatoes, red onion, and parsley with fresh lemon juice and a pinch of salt and pepper.
Whisk up the easy hummus dressing.
Assemble all the components in individual bowls and drizzle with the dressing. Serve immediately.
Storage
Store all components of these Mediterranean Grain Bowls separately in individual containers.
The seasoned roasted chickpeas should be stored in an air-tight container on the counter for best results. Everything else should be stored in the fridge.
Pro tips and tricks
~ Prep the components ahead of time so these bowls come together in just minutes.
~ Change out the grains, beans, greens, or sauce for variety and/or to use what you already have.
~ Add extra vegetables, like roasted red peppers, sautéed zucchini, or roasted asparagus.
FAQs
They certainly can be! It all depends on what ingredients are added to the bowl. Choose plant-based whole foods consisting of complex carbs, lean protein, and healthy fats. These Mediterranean Grain Bowls are healthy and delicious!
Grain bowls can be customized to individual tastes. Typically vegan bowls contain a whole grain (quinoa, rice, farro, barley, etc.), protein in the form of beans, lentils, tofu, or tempeh, a variety of vegetables, healthy fats (nuts, seeds, avocado, olives, etc), and a dairy-free dressing or sauce.
Plant-based foods are plentiful in a Mediterranean diet, which is based on the cuisine found in countries that border the Mediterranean Sea (Italy, Greece, Spain, France, Morocco, etc). Whole grains, beans, fruits and vegetables, nuts and seeds, herbs and spices are all consumed.
More vegan bowl recipes
- Quinoa Veggie Bowls
- Vegan Burrito Bowls
- BBQ Hawaiian Tofu Bowls
- Sweet Potato Quinoa Bowls
- BBQ Lentil Power Bowls
- Roasted Veggie Rice Bowls
- Brown Rice Broccoli Bowls
I hope you love this recipe as much as we do! If you tried it, please use the star rating system in the recipe card and leave a comment with your feedback. ⭐️⭐️⭐️⭐️⭐️
For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!
Mediterranean Grain Bowls
Ingredients
- 1 recipe Garlic Herb Seasoned Roasted Chickpeas
- 1 English cucumber halved lengthwise and sliced
- 1 pint grape tomatoes halved
- ½ red onion thinly sliced
- ¼ cup fresh parsley
- juice of 1 lemon
- salt and pepper to taste
- 2 cups cooked quinoa or cooked rice, farro, barley, etc.
- 2 cups fresh baby spinach
- 1 avocado sliced
- 1 recipe Easy Hummus Dressing or a dollop of hummus
Instructions
- If you haven't already, make the Garlic Herb Seasoned Roasted Chickpeas.
- In a medium mixing bowl, toss together the cucumber, tomatoes, red onion, parsley, and lemon juice. Sprinkle with a pinch of salt and freshly cracked black pepper and mix well.
- To plate: In each individual bowl add ½ cup of spinach, ½ cup cooked quinoa, ¼th of the cucumber tomato salad, ¼th of the avocado slices, and about ¼ cup of Garlic Herb Seasoned Roasted Chickpeas. Drizzle a few tablespoons of the Easy Hummus Dressing over the top.
- Finish with an extra squeeze of fresh lemon juice or some freshly cracked black pepper, if desired.
Notes
Nutrition
Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.
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