Name: Mediterranean Bowl Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: ⅓ cup raw quinoa (or 1 cup cooked quinoa); ⅔ cup water; Pinch of salt; 1 can (15oz / 430g) chickpeas, drained and dried; 1 tablespoon extra virgin olive oil; 1 teaspoon smoked paprika; ½ teaspoon ground cumin; ½ teaspoon garlic powder; ½ teaspoon salt; 1 medium Persian cucumber, chopped into bite-sized pieces; ⅔ cup cherry or grape tomatoes, halved or quartered; 1-2 tablespoons chopped red onion, finely diced; 1 tablespoon extra virgin olive oil; ½ tablespoon red wine vinegar or ¼ lemon juiced; Good pinch of dried oregano or mint; Salt and black pepper to taste; ½ cup hummus (store-bought or homemade, e.g. red pepper hummus); 2 oz / 50 g feta cheese; 10 kalamata olives

Ingredients

⅓ cup raw quinoa or 1 cup cooked quinoa

1 can (15oz / 430g) chickpeas, drained

½ cup hummus (store-bought or homemade, red pepper hummus recommended)

2 oz / 50 g feta cheese

10 kalamata olives

1 medium Persian cucumber

⅔ cup cherry or grape tomatoes

1-2 tablespoons chopped red onion

1 tablespoon extra virgin olive oil

½ tablespoon red wine vinegar or juice of ¼ lemon

Pinch of dried oregano or mint

Salt and black pepper to taste

1 tablespoon extra virgin olive oil (for chickpeas)

1 teaspoon smoked paprika

½ teaspoon each of ground cumin, garlic powder, and salt (for chickpeas)

Instructions

Step 1: Rinse the quinoa and add it to a small pot with ⅔ cup of water and a pinch of salt. Simmer over medium heat with the lid off for about 15 minutes until most of the water is absorbed.

Step 2: Turn off the heat, cover the pot with the lid, and let the quinoa stand for 5 minutes. Remove the lid and fluff the quinoa with a fork.

Step 3: For crispy roasted chickpeas, dry the drained chickpeas thoroughly using a kitchen towel. In a bowl, toss them with 1 tablespoon olive oil, smoked paprika, ground cumin, garlic powder, and salt until evenly coated.

Step 4: Air fry the chickpeas at 400°F (200°C) for 10-12 minutes, shaking the basket halfway through. Alternatively, roast them in the oven at 425°F (220°C) for 18-20 minutes, stirring halfway. After cooking, leave them in the air fryer or oven for 5 minutes to crisp up further.

Step 5: Chop the cucumber and tomatoes into bite-sized pieces, and finely dice the red onion. In a bowl, combine these with 1 tablespoon olive oil, red wine vinegar or lemon juice, dried oregano or mint, salt, and pepper. Stir well to make the salad.

Step 6: Prepare or use store-bought hummus. Red pepper hummus is a flavorful option if making it at home.

Step 7: Assemble the bowls by arranging ½ cup quinoa, ⅓ cup roasted or plain chickpeas, ¼ cup hummus, salad, crumbled feta cheese, and olives into separate sections. Drizzle a little olive oil on top and enjoy your fresh Mediterranean Bowl!

Tips & Variations

For extra protein, add grilled chicken or boiled eggs to the bowl.

Swap kalamata olives for green olives or capers for different flavor notes.

If you prefer softer chickpeas, skip roasting and use them straight from the can.

Try adding fresh herbs like parsley or mint to brighten the salad further.

Use lemon juice instead of red wine vinegar for a brighter dressing.

Storage

Store any leftover components separately in airtight containers in the refrigerator for up to 3 days. Assemble the bowls fresh before serving to keep ingredients crisp. Reheat quinoa and chickpeas gently in the microwave or on the stovetop; avoid reheating the hummus or salad to maintain their texture and flavor.

FAQs

Can I use other grains instead of quinoa?

Yes, you can substitute quinoa with couscous, bulgur, or brown rice depending on your preference and what you have on hand.

How do I make this recipe vegan?

To make the Mediterranean Bowl vegan, simply omit the feta cheese or replace it with a plant-based cheese alternative. Ensure your hummus is dairy-free as well.