A colorful and nourishing quinoa bowl topped with creamy hummus, juicy cherry tomatoes, crisp cucumbers, Kalamata olives, red onion, crumbled feta, and fresh parsley—drizzled with olive oil and dusted with paprika for a bold Mediterranean finish. This bowl offers a perfect blend of textures and flavors, making it an ideal choice for a healthy lunch or light dinner.

Why You’ll Love This Recipe

This Mediterranean quinoa bowl is the epitome of balanced eating: packed with plant-based protein, fiber-rich vegetables, and healthy fats. It requires minimal cooking, is easy to customize, and delivers vibrant flavors with every bite. Whether you’re meal prepping or assembling a quick meal, this dish is as practical as it is delicious.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

1 cup quinoa
2 cups water or vegetable broth
1/2 cup hummus
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, thinly sliced
1/4 cup red onion, thinly sliced
1/4 cup Kalamata olives
1/4 cup feta cheese, crumbled
2 tablespoons fresh parsley, chopped
1 tablespoon olive oil
1/4 teaspoon paprika
Salt and pepper to taste

directions

Rinse the quinoa thoroughly under cold water using a fine-mesh strainer.
In a medium saucepan, combine the rinsed quinoa with water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork and allow to cool slightly.
In each serving bowl, spread a generous spoonful of hummus on one side.
Fill the remaining space with a portion of the cooked quinoa.
Arrange the cherry tomatoes, cucumber slices, red onion, Kalamata olives, and crumbled feta neatly over the quinoa.
Drizzle olive oil over the top and sprinkle with paprika, salt, and pepper.
Garnish with chopped fresh parsley. Serve immediately or chill in the refrigerator for a cold quinoa bowl.

Servings and timing

Servings: 2–3
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

Variations

Add Protein: Include grilled chicken, boiled eggs, or chickpeas for additional protein.
Vegan Version: Omit the feta cheese or replace with a plant-based alternative.
Grain Substitute: Use farro, bulgur, or brown rice instead of quinoa.
Spice it Up: Add a spoonful of harissa or a sprinkle of chili flakes for heat.
Herb Options: Swap parsley with mint, cilantro, or dill for a flavor twist.

storage/reheating

Store the quinoa and toppings separately in airtight containers in the refrigerator for up to 3 days. Reassemble the bowl before serving. This dish is best enjoyed cold or at room temperature, though the quinoa can be gently reheated if preferred. Do not heat the hummus and fresh vegetables together.

FAQs

Can I make this bowl in advance?

Yes, this dish is excellent for meal prep. Store components separately and assemble just before eating.

What kind of quinoa works best?

White quinoa is most commonly used for its light texture, but red or tricolor quinoa adds a nuttier flavor and extra color.

Is this recipe gluten-free?

Yes, quinoa is naturally gluten-free, making this bowl suitable for gluten-sensitive diets.

Can I add a dressing instead of olive oil?

Certainly. A lemon-tahini or Greek vinaigrette works well as a flavorful dressing.

Can I use store-bought hummus?

Yes, quality store-bought hummus is a great time-saver. Choose a plain or garlic variety for best results.

How do I reduce the bite of red onion?

Soak sliced red onions in cold water for 10 minutes before adding to the bowl to mellow their sharpness.

Can I use another cheese instead of feta?

Yes, goat cheese or a dairy-free feta alternative can be used as a substitute.

How do I store leftover quinoa?

Keep cooked quinoa in an airtight container in the refrigerator for up to 5 days. It can be used in a variety of salads or warm dishes.

Is this bowl suitable for kids?

Yes, it’s customizable and visually appealing, which makes it a good option for kids. You can adjust the ingredients based on their preferences.

What beverages pair well with this dish?

A light white wine, sparkling water with lemon, or iced herbal tea pairs nicely with the fresh Mediterranean flavors.

Conclusion

The Mediterranean Quinoa Bowl with Hummus and Feta is a versatile and wholesome dish that brings together nourishing ingredients and bold flavors in a simple, refreshing way. It’s perfect for those seeking a quick yet satisfying meal that supports a healthy lifestyle without compromising taste.