Description
This vibrant Mediterranean Bowl features fluffy quinoa, crispy roasted chickpeas, fresh cucumber and tomato salad, creamy hummus, tangy feta cheese, and briny kalamata olives. Perfect for a wholesome, flavorful meal that’s ready in just 30 minutes, this recipe combines the best of Mediterranean flavors with a satisfying texture contrast.
Ingredients
Scale
Quinoa
- ⅓ cup raw quinoa (or 1 cup cooked quinoa)
- ⅔ cup water
- Pinch of salt
Roasted Chickpeas
- 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
Salad
- 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
Other
- ½ cup hummus (store-bought or homemade, e.g. red pepper hummus)
- 2 oz / 50 g feta cheese
- 10 kalamata olives
Instructions
- Cook the Quinoa: Rinse the raw quinoa under cold water, then add it to a small pot with ⅔ cup water and a pinch of salt. Simmer uncovered over medium heat for about 15 minutes until most of the water is absorbed.
- Fluff and Rest: Turn off the heat, cover the pot with its lid, and let the quinoa stand undisturbed for 5 minutes. Remove the lid and fluff the quinoa with a fork to separate the grains.
- Prepare Chickpeas for Roasting: Thoroughly dry the drained chickpeas 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. Skip this step if not roasting chickpeas.
- Roast Chickpeas: For air fryer: place chickpeas in the basket and cook at 400°F (200°C) for 10-12 minutes, shaking halfway through. For oven: spread chickpeas on a baking sheet and roast at 425°F (220°C) for 18-20 minutes, stirring halfway through. After cooking, turn off the heat and let chickpeas rest inside for 5 minutes to become crispier.
- Make the Salad: Chop cucumber and tomatoes into bite-sized pieces, finely dice the red onion, then combine all in a bowl. Add olive oil, red wine vinegar or lemon juice, dried oregano or mint, and season with salt and black pepper. Stir well to mix the dressing evenly.
- Prepare Hummus: Use store-bought hummus or make your own red pepper or classic hummus as preferred.
- Assemble the Bowl: In serving bowls, neatly arrange ½ cup cooked quinoa, ⅓ cup roasted or canned chickpeas, ¼ cup hummus, the prepared salad, 2 oz feta cheese, and 10 kalamata olives. Drizzle with a little extra olive oil over the top and serve immediately.
Notes
- Drying the chickpeas thoroughly before roasting is key to getting them crispy.
- You can skip roasting chickpeas for a softer texture and use canned chickpeas straight from the can.
- Feel free to add fresh herbs like parsley or dill to the salad for extra flavor.
- Adjust the seasoning of the salad and chickpeas to your taste preference.
- Quinoa can be cooked in advance and refrigerated to save time.
- Use gluten-free hummus or homemade versions to keep the recipe gluten-free.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Air Frying
- Cuisine: Mediterranean
Keywords: Mediterranean bowl, quinoa bowl, roasted chickpeas, hummus bowl, healthy lunch, vegetarian recipe, easy Mediterranean recipe
