Mediterranean Bowl with Quinoa, Hummus, and Harissa

This Mediterranean bowl recipe layers quinoa, hummus, cucumber-tomato salad, feta, olives, artichoke hearts, and harissa into an easy vegetarian lunch that’s also simple to make vegan. 

A Mediterranean Bowl Made for Busy Days 

Some days call for a bowl you can pile high with all the good things, and this Mediterranean bowl is exactly that. I start with nutty quinoa, then add creamy hummus, a crisp cucumber-tomato salad, tangy feta, two kinds of olives, and marinated artichoke hearts. A spoonful of harissa brings garlicky heat.

I love how every bite is a little different. You get cool, crunchy vegetables against the soft quinoa and hummus, with bright pops of briny, tart flavor from the olives, feta, and artichokes.

You can certainly make the hummus and harissa from scratch, but I often reach for my favorite store-bought versions to keep things easy. Make the Mediterranean cucumber-tomato salad while the quinoa cooks, then assemble. If you’re meal prepping, keep the components separate until you’re ready to eat.

Mediterranean Bowl Ingredients

Quinoa hails from South America, so it is not native to the Mediterranean. But this grain-like seed’s nutty flavor and pleasantly springy texture fit right in with Mediterranean flavor-makers like an old friend. Here is what you’ll need: 

• Quinoa: This forms the base of the bowl. I use tri-color quinoa, but another variety will also work.
• Kosher salt: A pinch seasons the quinoa as it cooks.
• Hummus: This makes a creamy, garlicky base for all the other ingredients. Use homemade or your favorite store-bought hummus.
• Mediterranean cucumber-tomato salad: This simple combination of tomatoes, cucumber, red onion, parsley, sumac, lemon juice, and olive oil brings freshness and crunch.
• Feta cheese: Feta adds a creamy texture and a tangy, salty bite. Leave it out to make the Mediterranean bowls vegan.
• Olives: I use both briny Kalamata and buttery Castelvetrano olives, but you can use whichever olives you enjoy.
• Marinated artichoke hearts: These add tart flavor and another layer of texture.
• Extra virgin olive oil: A final drizzle brings everything together. I like a full-bodied oil such as our Greek Early Harvest extra virgin olive oil.
• Aleppo pepper: This optional finishing spice adds gentle heat and a subtle fruity brightness. Learn more in my Aleppo pepper guide, or find Aleppo-style pepper in our shop.
• Sumac: Sumac is a deep red spice with a tart, lemony flavor. It seasons the cucumber-tomato salad and can also be sprinkled over the finished bowl. Read my guide to sumac, or order sumac from our shop.
• Harissa: This North African chile paste brings bright, garlicky, mildly smoky heat. You can leave it out if you prefer a milder bowl.

How to Make This Mediterranean Bowl Recipe 

You can prepare the quinoa, hummus, and salad ahead of time, then store the components separately until you’re ready to assemble the bowls. 

• Finish and serve. Drizzle the hummus and quinoa with extra virgin olive oil. Finish with a pinch of Aleppo pepper, sumac, or both, if you like.
  
• Cook the quinoa. Rinse 1 cup of quinoa and add it to a large saucepan with 1 3/4 cups water and a pinch of salt. Bring to a boil, then lower the heat. Cover and simmer for about 15 minutes, or until the quinoa has doubled in size and absorbed the water. Turn off the heat and let it sit, covered, for another 10 minutes. Fluff with a fork.
• Make the cucumber-tomato salad. While the quinoa cooks, dice 6 Roma tomatoes and 1 large English or hothouse cucumber. Thinly slice 1/2 small red onion, then chop the leaves and tender stems from 3/4 bunch parsley. Add everything to a large bowl and toss with a pinch of salt, 1/2 teaspoon black pepper, 1 teaspoon sumac, 2 tablespoons extra virgin olive oil, and 2 teaspoons lemon juice.
• Assemble the Mediterranean bowls. Spoon about 1/4 cup hummus into each of 6 shallow bowls. Divide the quinoa and cucumber-tomato salad among the bowls, arranging them on either side of the hummus. Fill in the spaces with the feta, Kalamata and Castelvetrano olives, marinated artichoke hearts, and a spoonful of harissa, if using.

Swaps and Variations

This Mediterranean bowl recipe is easy to adapt to what you already have. Just remember that grains and pulses have different cooking requirements, so prepare your chosen base separately rather than following the quinoa instructions.

• Use another base: Replace the cooked quinoa with cooked farro, bulgur wheat, barley, freekeh, or lentils.
• Try another dip: Swap the hummus for baba ganoush, muhammara, beet hummus, or roasted red pepper hummus.
• Change the cheese: Try marinated feta, goat cheese, or fried halloumi.
• Add something briny: Capers, pepperoncini, pickled red onions, giardiniera, roasted peppers, or marinated mushrooms can replace some of the olives or artichoke hearts.
• Adjust the finishing flavors: Use crushed red pepper or Urfa biber instead of Aleppo pepper, lemon zest instead of sumac, or chermoula in place of harissa.
• Turn it into a salad: Leave out the hummus and toss everything together, as you would with this Mediterranean quinoa salad.

Tips for the Best Mediterranean Bowl 

• Rinse the quinoa well. Quinoa has a natural coating containing saponins, which can give it a bitter taste. Rinse it under running water in a fine-mesh strainer, agitating the seeds as you go. I do this even when the package says the quinoa is pre-rinsed.
• Let the quinoa rest. After simmering, turn off the heat and leave the quinoa covered for the full 10 minutes. Then fluff it gently with a fork.
• Use the cooking time wisely. Chop and dress the cucumber-tomato salad while the quinoa simmers so the other components are ready when the quinoa finishes.
• Keep meal-prep components separate. Store the quinoa, hummus, and vegetables in separate containers. If possible, leave the salad unseasoned and dress it just before serving so the vegetables stay crisp.
  

What to Serve with Mediterranean Bowls

These vegetarian Mediterranean bowls are satisfying on their own, but they are also easy to build on. Add lemon garlic chicken, salmon, canned tuna, sardines, or falafel for a heartier meal.

You can also add a spoonful of tzatziki or vegan tzatziki, or serve the bowls with warm homemade pita bread.

Make Ahead and Storage 

For meal prep, prepare the quinoa, hummus, and vegetables in advance and refrigerate them in separate airtight containers. Keep the cucumber-tomato salad unseasoned if possible, then toss it with the sumac, olive oil, and lemon juice just before serving.

This Mediterranean bowl is delicious cold, but you can warm the quinoa separately before assembling if you prefer.

More Mediterranean Bowl Recipes 

Entree

Mediterranean Grain Bowls Recipe with lentils and chickpeas

Meat and Poultry

Lebanese Chicken Quinoa Bowl with Smashed Cucumber Salad and Halloumi

Entree

Mediterranean Beef Bowls with Harissa Oil

Middle Eastern

Loaded Mediterranean Falafel Bowl