Mediterranean Quinoa Bowl with Hummus Dressing

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This Mediterranean Quinoa Bowl packed with fluffy quinoa, tons of fresh veggies, feta cheese, black olives, and the best hummus dressing is easy to make, healthy, and delicious. Jump to Recipe keyboard_arrow_down

354 CALORIES 42g CARBS 15g FAT 14g PROTEIN
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If you’re on the lookout for a delicious healthy lunch that's great for work or home, then you have come to the right place! These Mediterranean Quinoa Bowls are easy to make, filling, and drizzled with the most amazing hummus dressing. 

I am obsessed with grain bowls and salads at the moment. Literally, every time I make quinoa or another hearty grain, I double or triple the recipe to make sure I have enough leftover for quick and healthy grain bowls like today's Mediterranean Quinoa Bowl. Now the secret sauce that makes this recipe so good is the hummus dressing. It couldn't be easier - it's just hummus, lemon juice, and water. You can add any spices you want to add but as long as you use a hummus you like to eat, this dressing is delicious. 

The other thing I love about this recipe is that it is very versatile. Switch up the veggies, add extra protein with cooked proteins or chickpeas, try different styles of hummus in the dressing. There are so many ways to make this recipe work with items you already have at home.

Quinoa bowl with feta cheese, olives, arugula, quinoa, and hummus dressing in a bowl with wooden utensils.

How to Make a Quinoa Bowl?

This Mediterranean quinoa salad bowl calls for arugula, cucumber, cherry tomatoes, red pepper, kalamata olives, feta cheese, red onion, and parsley, plus the quinoa of course. However, you can make a quinoa bowl with almost any combination of quinoa, veggies, and dressing you like.

  • Quinoa: Start with the quinoa. Any variety will work and let it come to room temperature if making in advance or for a cold or salad style dish.
  • Add veggies: Any raw or cooked veggies will pair well with quinoa. Start in your fridge, freezer, or pantry and build from there. Leftover roasted vegetables are delicious in quinoa bowls. Fresh greens and crunchy veggies like cucumbers and bell peppers add texture. Even defrosted frozen veggies like broccoli, edamame, and corn work great. 
  • Dressing: One of the main ways to add flavor to a quinoa bowl is with the dressing or sauce. You can use a homemade dressing like this healthy ranch, a homemade sauce like pesto or teriyaki, or grab a store-bought sauce or dressing for something quick.
  • More options: To add even more flavor to your quinoa bowl, consider adding some protein with chicken, shrimp, or tofu. Cheese is another great way to add flavor with fresh mozzarella, feta, or goat cheese. Add some nuts or seeds for crunch or consider adding some chickpeas or black beans for added fiber. 

How to Make Hummus Dressing?

Hummus makes a pretty amazing dressing, though it's a bit thick to be a dressing on its own. To turn it into a delicious dressing, just add lemon juice, olive oil, and water to your hummus to make it a bit thinner so you can drizzle it on top. You can also add any other spices you want to kick up the flavor. Consider oregano, dill, thyme, za'atar, or red pepper flakes.

This will also work with different types of hummus. Roasted garlic hummus makes a delicious garlicky dressing. Roasted red pepper hummus turns into a sweeter dressing. Try a spicy hummus dressing if you love heat. The options are endless. 

What is Quinoa?

Quinoa is actually a seed. You could be forgiven for thinking that quinoa is a grain similar to rice or wheat, because that’s how we use it when we cook. However, the part of the plant we’re eating when we eat quinoa is actually the seed!

And if you’re wondering?

Yes, this means that you can grow plants from the quinoa you buy in the grocery store, though it needs to be unwashed or prewashed in that case. If the quinoa has been polished you won’t be able to get a plant to grow from it.

Is Quinoa Better for you than Rice?

Over the last decade, quinoa has been exploding in popularity as this once unknown grain gained the status of superfood.

What makes it so super, though, and is it better than rice?

The answer is yes – it has fewer calories and carbohydrates than rice as well as twice the protein and more fiber.

All of this means that you will feel full faster with fewer calories than you would have had with rice. It also does great things for controlling your blood sugar levels, all traits that make it ideal for people who are looking to lose a few pounds!

Is This Good for Meal Prep?

In a lot of ways, quinoa is like rice, including its ability to be made in advance. So, yes!

You can make this salad in advance as part of your weekly meal prepping. However, if you are prepping more than one day in advance, wait to chop the cherry tomatoes and cucumbers since they will begin to release liquid and make the other ingredients soggy. Like all salad recipes for meal prep, pack the dressing separately. 

One more tip. Make sure that the quinoa is room temperature before you put it in containers in your fridge. This precaution will help the inside of the container from getting steamed up and wilting anything you put in there with it.

Quinoa salad bowl with Mediterranean flavors including arugula, tomatoes, feta cheese, and black olives in a wooden bowl.

Recipe Tips

Making a quinoa bowl is fairly straight forward, but there are some quick tips for you to follow to make sure you end up with a stellar salad.

  • Rinse your quinoa before you cook it. It never hurts to give your quinoa another rinse to get rid of that bitter coating I mentioned before.
  • If you’re meal prepping, put your salad bowl in a glass jar. Start with the dressing on the bottom and then layer in the heartier ingredients that won't get soggy. Finish with the arugula on top.
  • You can put pretty much any veggie in your salad that you want – I recommend using anything you have leftover from previous meals.
  • Try out different flavors of hummus to change up the taste of the recipe. Roasted red pepper, garlic, and olive hummus are my favorites to use.

Looking for More Quinoa Recipes

The Recipe
Mediterranean quinoa bowl with quinoa, arugula, red peppers, tomatoes, and hummus dressing in a wooden bowl.

Mediterranean Quinoa Bowl with Hummus Dressing

PREP TIME: 5 Min
COOK TIME: 20 Min
TOTAL TIME: 25 Min
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Ingredients

US METRICS
  • 1 cup quinoa
  • 1/2 cup hummus
  • 2 tbsp. lemon juice
  • 2 tbsp. olive oil
  • 2 tbsp water
  • 3/4 tsp salt
  • 4 cups arugula
  • 1 U cucumber, chopped
  • 1 cup cherry tomatoes, chopped
  • 1 U red pepper, chopped
  • 1/2 cup chopped fresh parsley
  • 1/2 cup reduced fat feta cheese
  • 1/4 cup chopped red onion
  • 1/4 cup kalamata olives, chopped

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Instructions

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1

Cook the quinoa according to package directions. Let cool for a cool salad. Typically to make quinoa, add 1 cup of quinoa to a pot with 2 cups of water. Bring to a boil and then turn down to a simmer and cover. Cook for 1t5 minutes. Remove from heat but do not open the cover. Let sit for 5 minutes and then fluff with a fork.

2

Make the hummus dressing by stirring together the hummus, lemon juice, oil, water and salt. Taste and season as needed.

3

Assemble salads by tossing together the cooled quinoa, veggies, cheese, and olives. Top with hummus dressing. Stir well to combine. Salad is best eaten within a couple of days. Keep in fridge and pack dressing separately if making ahead.

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Nutritional Facts
Serving Size: 2 cups
Amount Per Serving
Calories 354
Calories from Fat 141
% Daily Value *
Total Fat 15g
24%
Saturated Fat 3g
16%
Monounsaturated Fat 2g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 7mg
2%
Sodium 878mg
38%
Total Carbohydrate 42g
14%
Dietary Fiber 7g
30%
Sugars 5g
Protein 14g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Mediterranean quinoa bowls with black olives, feta cheese, arugula, red peppers, and quinoa in a large bowl.
† SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
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