A refreshing and hearty bowl loaded with protein-rich quinoa, creamy hummus, juicy cherry tomatoes, crisp cucumbers, briny kalamata olives, and tangy feta—topped with a drizzle of olive oil and a sprinkle of smoked paprika for a classic Mediterranean finish. This vibrant dish is as nourishing as it is satisfying, perfect for lunch, dinner, or meal prep.

Why You’ll Love This Recipe

This Mediterranean quinoa bowl is not only colorful and visually appealing, but also incredibly nutritious and quick to prepare. It brings together fresh vegetables, wholesome grains, healthy fats, and plant-based protein for a balanced and satisfying meal. The creamy hummus and crumbled feta add richness, while the smoked paprika gives it a subtly smoky depth. Whether you’re following a vegetarian lifestyle or just looking for a light and energizing dish, this bowl checks every box.

Ingredients

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

• cooked quinoa
• cherry tomatoes
• cucumber
• red onion
• kalamata olives
• crumbled feta cheese
• hummus
• extra virgin olive oil
• smoked paprika
• chopped fresh parsley
• salt and black pepper

Directions

1. Cook quinoa according to package instructions. Let it cool slightly.
2. In a serving bowl, spread a generous scoop of hummus along one side.
3. Add the quinoa on the opposite side of the bowl.
4. Arrange the cherry tomatoes, cucumber slices, red onion, and kalamata olives neatly over the quinoa.
5. Sprinkle crumbled feta cheese across the top.
6. Drizzle olive oil evenly over the bowl and dust with smoked paprika.
7. Season with salt and black pepper to taste.
8. Garnish with chopped fresh parsley.
9. Serve immediately, or refrigerate and enjoy chilled later.

Servings and timing

Servings: 2
Prep Time: 10 minutes
Cook Time: 15 minutes (including quinoa preparation)
Total Time: 25 minutes

Variations

• Vegan Version: Omit the feta or replace it with a plant-based alternative.
• Grain Swap: Substitute quinoa with farro, couscous, or brown rice for a different texture.
• Add Protein: Top with grilled chicken, hard-boiled eggs, or chickpeas to boost protein content.
• Spicy Option: Add sliced pepperoncini, a dash of hot sauce, or a pinch of crushed red pepper.
• Dressing Alternative: Replace olive oil with a light lemon-tahini dressing or a red wine vinaigrette.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days.
This bowl is best served cold or at room temperature.
If preparing in advance, keep the hummus and dressing separate and add just before serving to maintain freshness and texture.
Reheating is not recommended due to the fresh ingredients and dairy components.

FAQs

Can I make this bowl ahead of time?

Yes, it’s great for meal prep. Store the components separately and assemble just before eating.

Is quinoa served warm or cold in this recipe?

It can be served either way, but allowing it to cool slightly helps the flavors blend better.

What type of hummus works best?

Classic plain hummus works best, but roasted red pepper or garlic hummus also pair well.

Can I use another type of cheese?

Yes, goat cheese or even a dollop of labneh can be used in place of feta.

Is this recipe gluten-free?

Yes, all ingredients listed are naturally gluten-free.

How do I make this bowl vegan?

Simply omit the feta or use a vegan feta alternative.

Can I use jarred olives?

Yes, just make sure to drain them well and slice if needed.

What herbs can I use instead of parsley?

Fresh mint or dill both complement Mediterranean flavors well.

Can I pack this for lunch?

Absolutely. Pack it in a sealable container and keep it chilled until mealtime.

What can I substitute for smoked paprika?

Try a dash of cumin or regular paprika if smoked paprika isn’t available.

Conclusion

The Mediterranean quinoa bowl with hummus and feta is a vibrant, nutrient-packed dish that’s as satisfying as it is simple. With a balance of fresh vegetables, hearty grains, and flavorful toppings, it’s the perfect go-to recipe for a quick lunch, light dinner, or make-ahead meal. Customize it to your liking and enjoy a taste of the Mediterranean in every bite.

Mediterranean Quinoa Bowl with Hummus & Feta

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• Author: Emma Delaney
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 2 servings 1x
• Category: Main Course
• Method: Assembling
• Cuisine: Mediterranean
• Diet: Vegetarian

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Description

A refreshing and protein-packed Mediterranean quinoa bowl featuring creamy hummus, fresh veggies, briny olives, and tangy feta, finished with olive oil and smoked paprika.

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Ingredients

Units USM Scale 1x2x3x

• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, thinly sliced
• 1/4 red onion, thinly sliced
• 1/3 cup kalamata olives
• 1/4 cup crumbled feta cheese
• 1/3 cup hummus
• 1 tbsp extra virgin olive oil
• 1/2 tsp smoked paprika
• 2 tbsp chopped fresh parsley
• Salt and black pepper to taste

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Instructions

1. Cook quinoa according to package directions, then let it cool slightly.
2. In a shallow serving bowl, spread a generous scoop of hummus along one side.
3. Arrange the quinoa on the opposite side of the bowl.
4. Neatly layer the cherry tomatoes, cucumber slices, red onion, and olives around the bowl.
5. Sprinkle crumbled feta over the top, then drizzle with olive oil.
6. Dust with smoked paprika and season with salt and black pepper as desired.
7. Finish with freshly chopped parsley for color and freshness.
8. Serve immediately, or refrigerate for a chilled lunch or light dinner.

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Notes

• Use pre-cooked quinoa for quicker prep.
• Can be made ahead and stored in the fridge for up to 2 days.
• Swap feta with a plant-based alternative for a vegan version.

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Nutrition

• Serving Size: 1 bowl
• Calories: 370
• Sugar: 4g
• Sodium: 520mg
• Fat: 22g
• Saturated Fat: 5g
• Unsaturated Fat: 16g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 6g
• Protein: 11g
• Cholesterol: 15mg