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Enjoy the vibrant flavors of these Vegan Mediterranean Bowls! Featuring a base of crisp lettuce and quinoa, topped with fresh veggies, protein-rich chickpeas, and a zesty hummus dressing, this bowl is a perfect balance of taste and nutrition.
It’s ideal for any meal; it’s flexible, allergen-friendly, and packed with ingredients that cater to a healthy lifestyle.
As someone who cherishes both flavor and simplicity in my daily meals, my go-to choice for lunch is invariably a grain bowl. What I love most about grain bowls is their straightforward preparation and incredible versatility. Leftovers can be transformed into a new, exciting meal with minimal effort using bowls.
In my kitchen, no ingredient goes to waste; everything from blog post recipes to last night’s roast vegetables to that handful of fresh herbs finds its way into these nourishing bowls. The base of grains varies from quinoa to rice or even barley, offering not only a delightful texture but also a powerhouse of nutrients.
Recognizing how much these bowls have enhanced my meal times, I’m excited to share more of these recipes on my blog. I want to inspire you to explore various available vegetables and grains and encourage you to mix, match, and discover new favorites. Whether you’re looking for a vibrant lunch option or a simple, healthful dinner, stay tuned for more bowl recipe inspirations that promise to keep your meals exciting and delicious.
This recipe is naturally free from the most common allergens: dairy, nuts (optional), gluten (ensure your quinoa is certified gluten-free), and soy—making it a worry-free choice for almost anyone. Plus, it’s entirely plant-based and oil-free.
Try these simple yet delicious bowls today and bring the taste of the Mediterranean to your table!
HOW TO PREPARE THIS VEGAN MEDITERRANEAN BOWLS RECIPE
(Please read the printable recipe card below for detailed ingredients, measurements, steps, and notes).
Enjoy the simplicity and nutrition of this Vegan Mediterranean Bowls recipe. It features quinoa, fresh veggies, and a zesty hummus dressing (all easily found ingredients)—ideal for a quick, healthy meal.
To prepare these Bowls, start by layering shredded lettuce in two bowls and then arrange quinoa, chickpeas, cucumber, bell pepper, onion, olives, and tomatoes on top. Whip up a tangy hummus dressing with lemon juice, Dijon mustard, and Italian herbs, drizzle it over the bowls, and finish with a sprinkle of toasted pine nuts for added crunch.
That’s a high-level summary; now, let’s explore kitchen tools, the required ingredients, and the steps with helpful pictures if needed.
USEFUL KITCHEN EQUIPMENT
Here’s a list of essential kitchen tools needed to prepare the easy, nutritious recipe:
- Bowls for serving.
- A sharp knife and cutting board for chopping vegetables.
- A small whisk and a bowl for blending the dressing.
Now, let’s review the list of ingredients and potential substitutions in some cases.
INGREDIENTS NOTES
Here is a list of everything you will need to prepare these delicious bowls:
For the Bowls:
- Quinoa: A gluten-free grain high in protein and fiber, offering a fluffy base. Substitution: Bulgur or couscous for texture, brown rice for a gluten-free option.
- Chickpeas: They add a protein punch and a satisfying texture. I usually use canned chickpeas for convenience, but dry ones are always tastier if you can cook them. Roasting them is also a great idea if you have time. Substitutions: lentils or cannellini beans for a variety of protein sources.
- Cucumber: A key ingredient that provides crunch and freshness, cucumber is hydrating and rich in vitamins. Try to use cucumbers with a thin skin, like English or mini cucumbers. Otherwise, peel the skin as it tends to be bitter. Substitution: Zucchini or celery for a similar crunch.
- Bell Peppers: Offer crunch, freshness, and vitamin-richness. Substitution: Any color bell pepper.
- Red Onion: Adds a sharp, slightly sweet flavor that enhances the overall savoriness of the bowl. Substitution: Shallots for a milder taste or green onions for a lighter bite.
- Kalamata Olives: Bring Mediterranean flair with their bold flavors and colors. Substitution: Black olives for a milder taste.
- Cherry Tomatoes: Add juiciness and vibrant color. Substitution: Diced regular tomatoes for availability.
- Shredded Lettuce: Acts as a crisp, refreshing foundation. Substitution: Spinach, arugula, or mixed greens for varied textures and flavors.
- Fresh Italian Parsley: Lifts the dish with vibrant, aromatic notes.
- Fresh Mint (optional): Adds a cool, fresh flavor that complements the salad. Substitution: Basil for a sweet, peppery flavor.
- Toasted Pine Nuts (optional): Provide a delightful crunch and nutty depth. Substitution: Chopped walnuts, almonds, or sunflower seeds for nut-free crunch.
For the Hummus Dressing:
- Oil-Free Hummus: Serves as the creamy base of the dressing, adding richness and flavor. Find my oil-free and tahini-free recipe here. Substitution: You could use tahini and adjust the rest of the ingredients to your taste.
- Lemon Juice: Brightens the dressing with its acidity, enhancing the other flavors.
- Dijon Mustard: Adds a tangy depth and complexity to the dressing. Substitution: Any stone ground or whole grain mustard for a more rustic flavor.
- Italian Herbs: Provide aromatic undertones that complement the Mediterranean recipe. Substitution: Dried oregano or a mix of basil and thyme for a similar herbaceous touch.
- Water: Used to thin the dressing to the desired consistency without diluting the flavor.
- Salt and Black Pepper: Enhances and balances the overall flavors of the dressing.
DIRECTIONS WITH PICTURES
To prepare these colorful, delicious, and nutritious bowls, follow these steps:
Prep the Veggies: Wash and dice the cucumber and red bell pepper. Finely chop the red onion. Halve the Kalamata olives and cherry tomatoes.
Make the Hummus Dressing: In a small bowl, blend hummus, lemon juice, Dijon mustard, and Italian herbs. Add water to adjust consistency, aiming for a creamy texture. Season with salt and pepper.
Assemble the Bowls: Place shredded lettuce at the bottom of each bowl for a fresh base. Arrange quinoa, chickpeas, and the prepped veggies around the bowls. Garnish with parsley and mint for extra flavor.
Serve: Sprinkle with toasted pine nuts for crunch. Drizzle generously with the hummus dressing just before serving to maintain freshness.
Enjoy!
WHAT WILL YOU LOVE ABOUT THIS RECIPE?
Here’s a highlight of what you’ll love about this Vegan Mediterranean Bowl recipe:
- Vibrant Flavors: The combination of fresh vegetables, tangy hummus dressing, and aromatic herbs ensures that each bite is packed with robust Mediterranean flavors.
- Health Benefits: These bowls are as nutritious as they are delicious, supporting overall health and wellness. They are loaded with fiber, protein, and a variety of vitamins from fresh produce.
- Versatility: The recipe is highly customizable, allowing you to use whatever vegetables or grains you have on hand. This makes it perfect for using up leftovers and reducing food waste.
- Quick and Easy: With simple prep and minimal cooking, these bowls come together quickly, making them ideal for a fast weeknight dinner or a nutritious lunch.
- Visually Appealing: The colorful arrangement of ingredients makes this bowl a feast for the eyes, perfect for a family meal or impressing guests.
- Meal Prep Friendly: These bowls are easy to prepare in advance, making it a convenient option for meal prepping for the week ahead.
Let’s prepare these delicious bowls!
OTHER POPULAR VEGAN SALADS YOU COULD PREPARE AS BOWLS
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PRINTABLE RECIPE CARD
VEGAN MEDITERRANEAN BOWLS (W/ HUMMUS DRESSING)
Ingredients
For the Bowl:
- 2 ½ cups lettuce (shredded)
- 1 cup quinoa (cooked)
- 1 cup chickpeas (canned, rinsed and drained)
- 1 cucumber (small, with thin skin or 2-3 minis, diced)
- 1 red bell pepper (small, or 2-3 minis, diced)
- 1/4 cup red onion (finely chopped)
- 1/4 cup Kalamata olives (pitted and halved)
- 1/2 cup cherry tomatoes (halved)
- 1/4 cup fresh parsley (chopped)
- 1 Tbsp fresh mint (chopped, optional)
- 1/4 cup pine nuts (toasted, optional)
For the Hummus Dressing:
- 1/2 cup prepared hummus (Oil-Free, recipe link in the notes)
- 1 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 1/2 tsp Italian herbs
- 1-2 Tbsp water (to thin to desired consistency)
- Salt and black pepper (to taste)
Instructions
- Prep the Veggies: Wash and dice the cucumber, red bell pepper, and red onion. Halve the Kalamata olives and cherry tomatoes. This prep work ensures that all ingredients are ready to be arranged beautifully in your bowls.
- Prepare the Hummus Dressing: In a small bowl, combine the hummus, Dijon mustard, lemon juice, and Italian herbs. Mix well until smooth. Gradually add water, adjusting one tablespoon at a time until the dressing reaches your desired consistency. It should be creamy enough to pour easily. Season with salt and black pepper according to your taste.
- Layer and Arrange the Ingredients: Start by dividing the shredded lettuce between two bowls, placing it at the bottom to form a fresh, crisp base. Next, arrange the prepped ingredients—cooked quinoa, chickpeas, diced cucumber, diced red bell pepper, finely chopped red onion, halved Kalamata olives, and halved cherry tomatoes—neatly around each bowl. Sprinkle the chopped fresh parsley and fresh mint (if using) over the top to add a burst of flavor and color.
- Finish and Serve: If using, sprinkle each serving with toasted pine nuts. This topping adds a delightful crunch and nutty flavor. Drizzle the hummus dressing over each bowl just before serving to keep everything fresh and vibrant.
Notes
- Lettuce Selection: Choose crisp varieties like romaine or iceberg for better texture and crunch. These types of lettuce hold up well under the dressing without wilting too quickly.
- Quinoa Cooking Tip: For fluffier quinoa, rinse it under cold water before cooking to remove the saponins, which can cause bitterness. Use a 1:2 ratio of quinoa to water, boil, then simmer covered for about 15 minutes until the water is absorbed. My recipe has more details here.
- Customization Options:
- For additional nutrition and flavor layers, add other vegetables, such as sliced radishes, avocado, or spinach.
- If you are looking for a different protein source than chickpeas, consider adding grilled tempeh or tofu for extra protein. Other suggestions are in the ingredient notes.
- Dressing Consistency: Adjust the consistency of the hummus dressing according to your preference. Add more water for a thinner dressing; add less for a thicker, more dip-like consistency. Prepare my Oil-Free, Tahini-Free Hummus recipe.
- Serving Suggestion: This bowl is best served fresh, but if you plan to prepare it ahead of time, keep the dressing separate and add just before serving to maintain the freshness and crunch of the vegetables.
- Seasonal Adaptations: Adapt the ingredients based on seasonal availability. This enhances flavor, supports local agriculture, and reduces your carbon footprint.
- Nut Allergies: If you or someone consuming this meal has nut allergies, omit the pine nuts or replace them with seeds like pumpkin or sunflower for a similar texture.
WAYS TO ENJOY THESE VEGAN MEDITERRANEAN BOWLS
- Personalized Lunches: Prepare the ingredients in advance and assemble your bowl for a quick and nutritious lunch. Customizing each bowl according to personal taste preferences or dietary needs is easy.
- Salad Bar Style Family Dinner: Double the recipe, prepare the ingredients separately, and offer them as a salad bar for family dinners. This allows everyone to build their own perfect bowl according to their tastes and dietary preferences. This is a classic in our dinners!
- Seasonal Adaptation: Switch up the vegetables based on what’s in season.
- Outdoor Meals: These bowls are perfect for picnics or outdoor gatherings because they’re easy to pack and don’t require reheating.
- Healthy Meal Prep: Prep multiple servings at the start of the week. Keep the dressing separate until you’re ready to eat to keep the ingredients fresh.
DID YOU MAKE THESE VEGAN MEDITERRANEAN BOWLS?
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