Mediterranean power bowls are vibrant, nutrient-dense meals made with quinoa, feta cheese, hummus, and topped with a flavorful cucumber tomato salad. These wholesome bowls are the perfect meal prep idea and they're super easy to make. You'll feel full and satisfied for hours after enjoying these bowls.
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Every weekend, I enjoy meal prepping for the week. I do this for our lunches because eating out during the week can get expensive. Lately we have been obsessed with all different types of power bowls.
Recently, I visited this local mediterranean restaurant for lunch and enjoyed a bowl. This got me thinking about all the different ways I could make mediterranean quinoa bowls with only the ingredients I had on hand. That's how this recipe came about!
Feel free to get creative and make it your own. Use this recipe as a guide and feel free to incorporate what you already have on hand.
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What is a Mediterranean Power Bowl?
A Mediterranean power bowl is a wholesome and nutritious meal that typically consists up whole grains, and topped with a variety of fresh vegetables. This can include cucumbers, tomatoes, red onion, kalamata olives, bell peppers, and leafy greens.
Mediterranean power bowls sometimes include additional protein like grilled chicken, roasted tempeh, steak, chickpeas, or tofu. Many times the bowls are garnished with feta cheese, hummus, and a tangy lemon, olive oil dressing. Enjoy in a small bowl for lunch or prepare in a larger bowl for dinner.
Ingredients and Substitutions
Quinoa - This is the base of the bowl. I used a multi-color quinoa which gives a beautiful presentation in the buddha bowls. You can substitute other whole grains you have on hand like brown rice or even cauliflower rice if you are looking for a lower carb option.
Chicken broth - To infuse the quinoa with delicious flavor. You can substitute for vegetable broth or beef broth. Don't have either? Don't worry, quinoa has a delicious nutty flavor on its own. You can simply boil in salted water with the other ingredients.
Dried oregano - This herb is a staple in mediterranean cuisine. You can use dried or fresh. Don't have oregano on hand? You can substittue dill, parsley, or thyme.
Turmeric - To enhance the color of the quinoa and add a delicious subtle flavor.
Olive oil - Keeps the quinoa from sticking and drying out. Try using a flavor infused olive oil for added flavor.
Freshly squeezed lemon juice - For added tanginess and brightness.
Garnish
Feta cheese - What is a bowl without the cheese? Feta is perfect because it's crumbly, salty, and so delicious. Don't have feta? Try substituting fresh mozzarella, or haloumi.
Garlic stuffed olives - When you think of mediterranean olives you may not think of green olives stuffed with garlic but trust me on this. If you've never tried them, you're missing out if you're a green olive lover. Kalamata olives are typically used in mediterranean power bowls so these can be substituted. If you're not a fan of olives, you can omit them all together.
Roasted red pepper hummus - I love roasted red pepper hummus for this recipe because of the semi-sweet roasted peppers, the creaminess, and the bright color which gives the bowls a beautiful appearance. You can use any type of hummus. I highly recommend making your own for the best flavor. This Easy Lemon Dill Hummus and Traditional Beiruti Hummus would pair perfectly with the other flavors in this bowl.
Cucumber Tomato Salad
Chickpeas - Also known as garbanzo beans, these are commonly used in mediterranean cuisine. They help make the bowl more filling by adding protein and fiber. Make sure to drain and rinse the chickpeas before making the cucumber salad. If you want to add a crunchy element to the bowl, you can roast the chickpeas on parchment paper with salt, black pepper, and herbs, until crispy. You can even add them to your air fryer to get them crispy quicker.
Cherry tomatoes or multi colored tomatoes - These add sweetness and juiciness to the bowl. I highly suggest using multi-colored tomatoes if you can find them because they add so much to the bowl when it comes to presentation.
Cucumber - You can either use an English cucumber or try using mini cucumbers. The flavor will be the same but texture will be slightly different. I always try to use mini-cucumbers when I see them but it really comes down to what you prefer.
Red onion - A cucumber tomato salad wouldn't be complete without red onion. Other types of onion can be used if you don't have red onion on hand.
Fresh dill - This fresh herb is going to take the bowl to the next level. You can use dried dill but it's not going to pop the same way the fresh dill will.
Red wine vinegar - This makes up part of the dressing. The vinegar adds a little tanginess and delicious flavor.
Olive oil - Using a good quality olive oil is essential because it is part of the dressing. Higher quality oil is going taste better in the salad.
Salt - To enhance the natural flavors of the other ingredients.
How to Make Mediterranean Power Bowls
Make The Quinoa
Step 1. To a small pot add chicken broth, oregano, turmeric, olive oil, and lemon juice. Bring to a boil over high heat.
Step 2. Add quinoa. Cover and reduce heat to medium low. Simmer for 12-15 minutes or until the quinoa is cooked and the liquid is absorbed.
Step 3. Once the quinoa is fully cooked, remove from the heat and set aside to cool.
Make The Cucumber Tomato Salad
Step 4. In a medium bowl add chickpeas, tomatoes, cucumber, red onion and dill. Toss tomatoes with other ingredients with the red wine vinegar and olive oil. Toss with salt and set aside to let marinate and season.
Assemble The Bowls
Step 5. Add quinoa to separate bowls in even portion sizes. Pat down to make a smooth surface for the remaining ingredients.
Step 6. Add feta cheese, olives, and roasted red pepper hummus.
Step 7. Top the bowls with the cucumber tomato salad and serve immediately or refrigerate if using to meal prep.
More Ways to Top the Bowls
Tzatziki: This yogurt-based tzatziki sauce is made up of cucumbers and dill. It sometimes contains garlic, olive oil, lemon juice, mint, or thyme. This adds a tangy but refreshing element to the power bowl. You can use this instead of the hummus. As you're enjoying the grain bowls, you can stir the tzatziki into the quinoa to make it nice and creamy.
Tahini Sauce: Drizzle some tahini sauce for a rich, nutty flavor. You can thin it out with water and lemon juice for a lighter consistency. You could also make a creamy red pepper sauce by combining roasted red peppers, tahini, lemon juice, and olive oil. Blend until smooth and drizzle over the top to finish the bowls.
Plant-Based Protein: Keep the mediterranean power bowls vegetarian by adding your favorite plant based protein. This can include pan fried tofu or roasted tempeh. Try marinating the plant-based protein with dried herbs and fresh lemon juice for added flavor.
Roasted Vegetables: Make the bowls nice and hearty with roasted vegetables. Try eggplant, zucchini, brussel sprouts, or bell peppers. You can even use leftover roasted vegetables.
Grilled Protein: Make the meal feel more complete with protein. Try making these mediterranean power bowls with grilled chicken, shrimp, or salmon. Season the meat with mediterranean spices and fresh lemon juice for even more flavor.
When is the best time to enjoy these mediterranean greek power bowls?
These delicious and nutritious bowls can be enjoyed all year around but to optimize freshness I recommend serving these late spring through the summer. This is when the cucumbers, tomatoes, and fresh herbs are in season. Eating veggies and herbs while they're in season ensures better flavor, quality, and it can save you money too!
Storing Tips
When it comes to storing the mediterranean power bowls, there are a couple ways to do it. You can store the power bowls assembled or keep the components separate. I recommend assembling the bowls and then storing. Especially since you should and can enjoy the bowls cold. This also makes things so much easier.
Before you store, I recommend letting the quinoa cool a bit to prevent excess condensation build up and it doesn't change the flavor or texture of the toppings too much. Be sure to store all the ingredients in airtight containers and store in the refrigerator for up to 3-4 days.
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Ingredients
Quinoa
- 1 cup dry quinoa
- 2 cups chicken broth
- 1 teaspoon oregano
- 1 teaspoon turmeric
- 1 tablespoon olive oil
- 1 tablespoon freshly squeezed lemon juice
Toppings
- 1/2 cup feta cheese
- 1/2 cup garlic stuffed olives
- 1/2 cup roasted red pepper hummus
Cucumber Tomato Salad
- 1 15 oz can chickpeas
- 10 oz cherry or multi colored tomatoes sliced
- 1 cucumber chopped
- 1/2 red onion sliced
- 2 tablespoons chopped fresh dill
- 1 tablespoon red wine vinegar
- 1 tablespoon olive oil
- Pinch of salt
Instructions
Make The Quinoa
- To a small pot add chicken broth, oregano, turmeric, olive oil, and lemon juice. Bring to a boil over high heat.
- Add quinoa. Cover and reduce heat to medium low. Simmer for 12-15 minutes or until the quinoa is cooked and the liquid is absorbed.
- Once the quinoa is fully cooked, remove from the heat and set aside to cool.
Make The Cucumber Tomato Salad
- In a medium bowl add chickpeas, tomatoes, cucumber, red onion and dill. Toss tomatoes with other ingredients with the red wine vinegar and olive oil. Toss with salt and set aside to let marinate and season.
Assemble The Bowls
- Add quinoa to separate bowls in even portion sizes. Pat down to make a smooth surface for the remaining ingredients.
- Add feta cheese, olives, and roasted red pepper hummus.
- Top the bowls with the cucumber tomato salad and serve immediately or refrigerate if using to meal prep.
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