Mediterranean Quinoa Bowls {fresh, quick, and perfect meal prep! }

When I want something healthy that’s also fun to eat, I almost always go back to a bowl of good cereal. This Mediterranean Quinoa Bowl has all my favorite things in one place: fluffy quinoa, crispy cucumbers, juicy tomatoes, olives, peppery arugula, and a creamy hummus sauce that ties everything together. It tastes like something you’d get from a box at a cafe, but is easy to throw together at home.

I like to make a big batch of quinoa at the beginning of the week and use it to make bowls like this. On busy days, all I have to do is chop some veggies, whip up a quick hummus sauce, and lunch is ready. Once you make it once, it becomes one of those “build it with everything you’ve got” recipes that you seek out again and again.

before starting

Before you get started, here are some quick tips so your quinoa bowls come out perfect every time.

• Rinse the quinoa: Give your quinoa a quick rinse before cooking to wash off the bitter coating and keep the flavor clean and mild.
• To cool the quinoa: Let the cooked quinoa cool to room temperature, then toss it with the arugula and greens so the vegetables stay crisp.
• Cut everything into bite-size pieces: Chop cucumbers, tomatoes, peppers, onions and olives into small pieces so there’s something for every forkful.
• Meal Prep Plan: If you’re making the bowl ahead of time, plan to separate the dressing and add it just before serving so the salad stays fresh instead of soggy.

How to Make Mediterranean Quinoa Bowls

Here are the easy steps to put together these fresh Mediterranean-inspired bowls.

1. Cook the quinoa

Cook quinoa according to package directions. For most quinoa, combine 1 cup quinoa with 2 cups water, bring to a boil, then reduce heat to low, cover and simmer for about 15 minutes. Remove from the heat, cover for 5 minutes, then fluff with a fork and allow to cool slightly.

2. Make the hummus sauce

In a small bowl, whisk together the hummus, lemon juice, olive oil, water, and salt until smooth and pourable. Taste and adjust the seasoning, adding a little more lemon or water if you want it lighter or thinner.

3. Prepare greens and vegetables

Chop cucumbers, cherry tomatoes, red peppers, red onions, parsley and olives into small pieces. Place the arugula in a large bowl or portion out among meal prep containers.

4. Assemble the bowl

Mix cooled quinoa with chopped vegetables and olives. Spoon everything over the arugula and drizzle with the hummus sauce before serving. Stir gently to evenly coat the salad.

Recipe Tips and Tricks

Here are the best tips and tricks for making this recipe come out perfect every time.

• Change the vegetables: Use whatever you have on hand, including leftover roasted vegetables, bell peppers, cherry tomatoes, cucumbers, artichoke hearts, roasted red peppers or sun-dried tomatoes for a more Mediterranean vibe.
• Hummus flavors to try: Vary up the flavor of your dressing instantly by using different types of hummus, such as avocado hummus, black bean hummus, or roasted red pepper hummus, without any extra work.
• Use different grains: If you want to change up the texture or lower the carbs, make it with farro, brown rice, barley, couscous, or cauliflower rice.
• Add protein: Top it with grilled or shredded chicken, chickpeas, tofu or shrimp to turn it into a meal that’ll feel extra satisfying.
• Canned Salad Layer: For a packed lunch, line the bottom of the jar with dressing, then top with quinoa and hearty greens, then top with arugula to keep it crisp until you’re ready to eat.
• Enhance crispness and flavor: Sprinkle with nuts or seeds, such as almonds, pistachios, sunflower seeds, or pumpkin seeds, and add feta or goat cheese if you want a creamier, richer bowl.
• Season the quinoa: Cook quinoa in vegetable or chicken broth and add garlic or herbs as it cooks to make every bite extra delicious.
• Use different dressings: You can use a homemade dressing like this healthy ranch, homemade sauces like pesto or teriyaki, or buy store-bought sauces or dressings for a quick snack. If you like Mediterranean flavors, the homemade hummus sauce in this recipe is great, or you can use tzatziki sauce.

Service concept

Here are some fun ways to serve Mediterranean quinoa bowls for different meals.

• Serve with grilled chicken: Add sliced ​​rotisserie or rotisserie chicken on top for a high-protein, family-friendly dinner.
• Place in pita bread: Pour the salad into warm whole-wheat pita bread and top with hummus or tzatziki dressing for an easy handheld meal.
• Pair with soup: Serve with tomato or vegetable soup for a cozy cafe-style combo.
• Make a sandwich panel: Pair quinoa salad with extra hummus, olives, and roasted vegetables for a simple Mediterranean-style dressing.

Store and reheat

Here are some easy storage tips so you can enjoy these bowls fresh or as meal prep.

• Store (fridge): Store the quinoa and chopped vegetables in an airtight container in the refrigerator for up to 3-4 days, and the hummus sauce in a separate container.
• Store (freezer): Freeze plain cooked quinoa for up to 3 months, then defrost and add fresh vegetables and seasonings when you’re ready to serve in bowls.
• Reheat: Enjoy this bowl cold, or just warm the quinoa lightly and place it underneath the frozen vegetables and dressing for a contrast of warm and cold.
• Meal Prep Tips: Make sure the quinoa is at room temperature before placing it in a container in the refrigerator. This precaution will help prevent the inside of the container from vaporizing and preventing anything placed inside it from wilting.
• Leftovers: Turn leftovers into stuffed pitas, wraps, or toss them with extra veggies for a quick grab-and-go lunch.