This Mediterranean quinoa bowl is one of my favorite wholesome meals. It’s refreshing, nourishing, and layered with vibrant flavors. I love how the fluffy quinoa, spiced chickpeas, creamy avocado, and tangy garlic yogurt sauce come together with fresh herbs and pickled onions to create a balanced and satisfying dish.

Why You’ll Love This Recipe

I find this recipe perfect for both busy weeknights and meal prep. It’s customizable, easy to assemble, and packed with plant-based protein and veggies. I also love that it’s naturally gluten-free and can easily be made vegan by swapping the sauce. Every bite feels both fresh and hearty, making it one of my go-to bowls when I want something quick yet nourishing.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• 3 cups cooked quinoa (from 1 cup uncooked)

• 1½ cups cooked chickpeas, drained, rinsed, and patted dry

• 2 Persian cucumbers, thinly sliced

• 1 cup cherry tomatoes, halved

• 2 avocados, diced

• Pickled red onions

• Fresh mint and/or parsley leaves

• Aleppo pepper

• Garlic yogurt sauce (or tahini sauce for vegan option)

For smoky chickpeas:

• Extra-virgin olive oil, for drizzling

• 1 teaspoon smoked paprika

• ½ teaspoon ground cumin

• ¼ teaspoon sea salt

• Pinch of cayenne pepper

Directions

1. Cook the quinoa: Rinse 1 cup of quinoa, then simmer with 1¾ cups water until fluffy (about 15 minutes). Let it rest for 10 minutes and fluff with a fork.

2. Prepare the smoky chickpeas: Preheat oven to 425°F. Spread chickpeas on a baking sheet, drizzle with olive oil, and toss with paprika, cumin, salt, and cayenne. Roast 20–30 minutes, until crisp and golden.

3. Assemble bowls: Start with a base of quinoa, then add smoky chickpeas, cucumbers, cherry tomatoes, and diced avocado.

4. Top and finish: Add pickled red onions, sprinkle with Aleppo pepper, and garnish with fresh parsley and mint. Drizzle generously with garlic yogurt sauce before serving.

Servings and timing

This recipe serves 4 people.
Prep time: 20 minutes
Cook time: 20 minutes
Total time: 40 minutes

Variations

I often switch up this bowl depending on what I have on hand. Sometimes I replace quinoa with farro or brown rice. White beans or grilled halloumi work beautifully instead of chickpeas. For extra heartiness, I like to roast broccoli or sweet potatoes and toss them in. When I’m craving a different flavor profile, I’ll drizzle tahini sauce, tzatziki, or even hummus instead of the garlic yogurt sauce. A sprinkle of crumbled feta or some briny kalamata olives also takes it up a notch.

Storage/Reheating

I like to prep the quinoa, roasted chickpeas, and sauce ahead of time and store them separately in the fridge. The assembled bowls (without avocado and fresh herbs) keep well for up to 4 days in airtight containers. Before serving, I add the avocado and herbs to keep everything fresh. This bowl can be enjoyed cold or at room temperature, so I don’t reheat it.

FAQs

Can I make this recipe vegan?

Yes, I simply swap the garlic yogurt sauce for tahini sauce or hummus to make it completely plant-based.

Can I cook the quinoa in an Instant Pot?

Absolutely. I cook 1 cup of quinoa with 1¼ cups water in the Instant Pot on high pressure for 1 minute, then let it naturally release for 10 minutes.

What if I don’t have Persian cucumbers?

I use English cucumber as an easy substitute. If I only have regular cucumber, I peel and seed it before slicing.

How do I keep the chickpeas crispy?

I make sure to dry them really well before roasting, spread them out evenly, and roast until golden. They stay crispy for a couple of days stored in a container without the lid fully sealed.

Can I meal prep this bowl?

Yes, this is one of my favorite meal prep recipes. I prepare all the components in advance, store them separately, and then assemble fresh bowls throughout the week.

Conclusion

This Mediterranean quinoa bowl is one of those recipes I come back to again and again. It’s vibrant, nourishing, and endlessly adaptable, making it perfect for both quick weeknight dinners and healthy meal prep. I love how simple ingredients come together to create such a flavorful and satisfying dish—I hope it becomes a staple in your kitchen the way it has in mine.