Mediterranean Bowl

Tagged in: Recipes
Mediterranean Bowl

Mediterranean Quinoa Bowl…..a healthy combination of quinoa, roasted chickpeas, spinach, red onion, kalamata olives, hummus and feta cheese all drizzled in a lemon dressing and tzatziki sauce.

This dish is great for meal prep. You can prep all of the components in advance and have a delicious, filling meal in minutes! The quinoa should be cool or at room temperature when you toss this salad together. If it’s too warm, it will wilt the greens and fresh herbs. Instead of cooking it when you’re ready to assemble the salad, prepare it at least an hour and up to 2 days in advance.

Of course, flavorful toppings, sauces and dressings are always key components in our Tuesday Foods kitchen, so we have included our house-made recipes for classic hummus, vegan tzatziki sauce, and lemony vinaigrette. These can be made up to 2 days in advance, or you could use can store-bought if you are pinched for time.

Here’s how we do it…..




  • 3 cups cooked quinoa

Marinated Chickpeas:

  • 1 15 oz can chickpeas, drained, rinsed and patted dry

  • 1 teaspoon olive oil

  • 1 teaspoon lemon juice

  • 1/2 teaspoon oregano

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon salt

  • 1/4 teaspoon pepper


  • 4 cups baby spinach or arugula, loosely packed

  • 1 cup cucumber, chopped

  • 1 cup cherry tomatoes, chopped

  • 1/2 cup red onion, chopped

  • 1/2 cup feta cheese, crumbled (we like violife brand for vegan option)

  • 1/2 cup kalamata olives


Lemon Vinaigrette, for dressing

Hummus, for serving

Tzatziki Sauce, for drizzling

Fresh parsley, mint and basil, for serving


First: Preheat oven to 400°F and line a baking sheet with parchment paper. Prepare the quinoa, if you haven’t already.

Make the lemony vinaigrette dressing, and set aside.

Next, prepare the chickpeas: Add the chickpeas to a mixing bowl with oil and seasonings. Use your hands to coat the chickpeas well. Pour chickpeas onto a baking sheet. Bake for 20 minutes flipping halfway. Once cooked, set aside to cool.

To make the bowls: Add about 1/2 cup cooked quinoa, 1 cup greens, 1/4 cup cucumber, 1/4 cup tomatoes, 2 Tablespoons onion, 2 Tablespoons feta cheese, 1 Tablespoon kalamata olives, sprinkle of fresh herbs and a scoop of hummus to 4 bowls. Divide chickpeas evenly and add to bowls then drizzle with lemony vinaigrette dressing and dash tzatziki.