Quinoa mediterranean bowls topped with hummus and a creamy roasted red pepper sauce. Paired with homemade gluten-free pita chips for scoop-able deliciousness.
These vegan quinoa mediterranean bowls are made with parsley and lemon quinoa, chickpeas, cucumbers, red onion, and kalamata olives. The flavor doesn't stop there though... hummus and a creamy roasted red pepper sauce are added on top for bold and bright flavors that elevate the dish and tie all the ingredients together perfectly.
A few reasons why I LOVE these quinoa mediterranean bowls;
- Easy prep: the bowls store well and are great with hot or cold quinoa making them great for taking on-the-go or for grabbing when you need a quick bite mid-day.
- Customizable: add extra of what you love and take out what you don't.
- Fresh & bright: it's currently the middle of winter here in New England and I am craving all the fresh ingredients I can possibly get my hands on.
- Best of both worlds: The bowl uses a handful of fresh veggies and herbs, yet also has a hearty spin with the homemade pita and roasted red pepper sauce.
Jump to:
Quinoa mediterranean bowl ingredients
- Quinoa
- Parsley
- Salt (sea salt or Himalayan pink sea salt works best)
- Lemon
- Cucumber
- Red onion
- Chickpeas
- Kalmata olives
- Red pepper sauce
- Hummus (I used Whole Foods organic original hummus, but feel free to swap with your favorite or make your own at home)
Ingredients for homemade gluten-free pitas;
These are optional, but highly recommend. They only take a few minutes to make and are so delicious!
- Almond flour tortilla (or tortilla of choice)
- Avocado oil
- Dried oregano, basil & salt
For measurements and step-by-step directions, scroll to the recipe card below.
How to make a vegan quinoa Mediterranean bowl
- Toss cooked quinoa with parsley, lemon & sea salt.
2. Next, prepare veggies and chickpeas.
3. Prepare homemade pita chips on a small skillet (optional). Remove and cut into 4-6 triangles.
4. Finally, assemble bowl as desired and top with red pepper sauce, hummus and any other toppings your heart desires.
Tips for recipe success
- Rinse quinoa: before cooking quinoa, make sure you rinse it very well. Not rinsing quinoa results in a bitter taste and can cause stomach upset.
- Cooking quinoa: stovetops differ so as you cook the quinoa be sure to keep a close eye on it. Shut off the heat as soon as all the water is absorbed. Keep the cover on for at least 5 minutes after removing from heat.
- Thinly slice vegetables: thinly slice the vegetables for the best texture and flavor experience.
- Homemade gf pita chips: prepare pita chips right before eating the bowl for the best results. They taste best warm and overall just do not store well.
Substitutions
- Quinoa: I used tri-colored quinoa, but any color quinoa will work. Alternatively, use chickpea rice, black rice or brown rice.
- Parsley: substitute fresh parsley with cilantro or basil. Alternatively, omit all together. The bowl is flavorful enough without it, it just adds a bit of brightness.
- Chickpeas: omit if you're not a chickpea fan. For additional protein, swap with crispy tofu.
- Red onion: substitute with onion of choice or shallots. If you prefer a less strong flavor, soak onion (or shallot) in a bit of water before adding to the Mediterranean quinoa bowl.
- Cucumber: substitute with crisp leafy greens, edamame, or radishes.
- Kalamata olives: black or green olives are great alternatives. If you don't like olives, omit or substitute with pumpkin, hemp or sunflower seeds.
- Hummus: drizzle with extra virgin olive oil or avocado oil instead to provide moisture to the salad. Alternatively, use a vegan tzatziki sauce (I love Kite Hill's) or a tahini sauce of choice.
- Roasted red pepper sauce: the sauce provides great additional flavors to the bowl, but if you're short on time or not a fan of bold flavors, omit it.
- Homemade gf pita chips: substitute with your favorite store-bought pita chips, crackers, or omit.
Variations
- High-protein quinoa bowl: add grilled tofu, edamame, and/or additional hummus and sprinkle with hemp seeds.
- Vegan Mediterranean falafel bowl: add vegan falafel to the bowls.
- Extra spiced bowl: sprinkle with cumin, paprika, and/or coriander. Additionally, add more chopped parsley or other fresh herbs such as basil, mint, or dill.
Additional ingredients that go well in these quinoa Mediterranean bowls;
- Cherry tomatoes (or tomatoes of choice)
- Dill and garlic sauerkraut (I love Wildbrine)
- Bell peppers
- Lettuce
- Spinach
- Kale
- Arugula
- Microgreens
- Hemp seeds
- Sunflower seeds
- Pumpkin seeds
- Vegan feta cheese (I prefer Follow Your Heart and Violife)
- Tofu
Storing quinoa mediterranean bowls
- Room temperature: due to the freshness of the ingredients, it should not be left out at room temperature. If serving to a group, place all ingredients in containers over ice.
- Fridge: store quinoa in the fridge in an airtight container for up to a week. Store other ingredients in separate containers for optimal freshness and enjoy within 4-5 days. Alternatively, toss all ingredients together (except for the sauce and hummus) and store in one airtight container. If storing all together, eat within 2 days.
- Freezer: this recipe is not freezer-friendly.
Homemade pita chips should be enjoyed immediately as they do not store well.
📋 Recipe
Quinoa Mediterranean Bowls with Roasted Red Pepper Sauce
Equipment
- food processor (for sauce)
- knife & cutting board (for bowl)
- sauce pan (for quinoa) + small skillet (for gf pita chips)
- measuring cups & spoons
Ingredients
Roasted red pepper sauce
- ½ cup slivered almonds, toasted
- 1 16 oz jar roasted red peppers, drained
- 4 cloves garlic, smashed or roughly chopped
- 2 tablespoons avocado oil
- 1 tablespoon red wine vinegar
- 1 tablespoon lime juice
- 1 teaspoon smoked paprika
- ¼ heaping teaspoon cumin & cayenne pepper*
Mediterranean bowl
- 3 cups quinoa, cooked (1 cup uncooked)
- ¼ cup fresh chopped parsley (sub with cilantro or basil)
- ½ lemon, freshly squeezed
- large pinch Himalayan sea salt
- 1 ¼ cup chickpeas (drain, rinse and pat dry)
- 1 cup red onion, thinly sliced
- 1 ½ cup cucumber, sliced into fourths
- kalamata olives (as desired)
Homemade GF Pita Chips
- 1 almond flour tortilla (or sub tortilla of choice)
- 1 teaspoon avocado oil
- sprinkle of each dried oregano, dried basil and sea salt
Toppings
- scoop of your favorite hummus (I used Whole Foods 365 organic original hummus)
- optional topping ideas; crispy tofu, vegan feta cheese, and hemp seeds
Instructions
- Make red pepper sauce: Prepare the red pepper sauce by first toasting the slivered almonds on the stove in a warm skillet for 2-4 minutes, stirring frequently to ensure they do not burn. Remove from heat once golden and fragrant. Drain red peppers and add to a food processor along with the toasted almonds and all of the other ingredients. Blend until smooth. Pour into a mason jar or something similar.
- Cook quinoa: prepare 1 cup of uncooked quinoa according to package instructions (do not forget to rinse the quinoa well!). Remove from heat once done and toss with parsley, lemon juice, and salt (optional).
- Prep vegetables and chickpeas: while the quinoa cooks, drain and rinse chickpeas, thinly slice ½ of a red onion, quarter ½ of a large cucumber, and grab olives from the fridge. Set aside.
- Make GF pita chips: Warm a skillet over medium heat. Once warm, add ~½ teaspoon of avocado oil to the pan then add tortilla and drizzle another ~½ teaspoon over the tortilla. Sprinkle with oregano, basil, & sea salt. Let cook for about 1 minute, flip, and cook for another minute. Remove from heat once the tortilla is crisped and golden (to your liking). Slice into 4-6 triangles.
- Assemble bowls: add desired amount of quinoa, chickpeas, red onion, cucumbers, and olives to a bowl. Top with a large scoop of hummus and red pepper sauce. Scoop with pita chips and enjoy!
Notes
*cayenne pepper is optional. If using, use a scant ¼- ½ teaspoon depending on your preference of heat.
Time saver: prepare the quinoa and the red pepper sauce before hand. Store separately in airtight containers in the fridge.
Leftover red pepper sauce will be thick from storing in the fridge. Add desired amount to a bowl and warm in the microwave for 15 seconds and stir well before adding it to the bowls. Reheating usually results in smooth results, if not; add a tiny splash of oil and stir again.
Yields 3-5 bowls.
Homemade pita chips should be enjoyed immediately for best results. Do not store, make fresh when enjoying leftovers.
Inspired by Pinch of Yum
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