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July 9, 2020

by Alyssa Rimmer

Mediterranean Quinoa Bowls with Hummus

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These Mediterranean quinoa bowls combine quinoa, roasted eggplant, crispy chickpeas, and hummus for a healthy and satisfying vegan meal. High protein, flavorful & great for meal prep too!

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Ever since I transitioned my diet to be mostly plant-based, I have found a whole new obsession with hummus. I’m not kidding…I’m eating it with everything!

Whether I’m spreading it on a rice cake or enjoying it with some carrot sticks for a quick snack, adding it to my lunchtime wraps, or even whisking it into my salad dressing, hummus has quickly become a staple in my fridge.

And even better, this little spread is the perfect topping for meals. It's just one part of these delicious Mediterranean quinoa bowls, and it's a simple way to amp up the protein content, while also adding a creamy texture!

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How to Make Roasted Eggplant

First things first, let's talk eggplant. A lot of people aren't eggplant fans – Matt being one of them – but I honestly think eggplant is one of those foods that's usually cooked wrong. If you don't like mushy or slimy, I get it.

My secret? Roasting it!

Here's how to make roasted eggplant:

  1. Cut the eggplant into thin circles, then cut those circles in half
  2. Give them a light mist of cooking spray and season with salt and pepper
  3. Pop them immediately into a preheated 425ºF oven
  4. Cook for 25 minutes, flipping halfway through

That should result in pieces of eggplant that aren't too mushy, are somewhat crispy, and have a nice charred flavor to them.

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Ingredients for Our Mediterranean Quinoa Bowls

I wanted to focus on getting in as much protein as possible into the bowls, while still making them balanced and delicious. Here's what we're using (with some substitution ideas as well):

  • Quinoa: our grain base, but feel free to use brown rice or millet
  • Crispy chickpeas: either homemade or store-bought
  • Roasted eggplant: feel free to swap with any other roasted veggie – cauliflower maybe?!
  • Arugula: I love the spiciness, but you can use any green you want
  • Tomatoes: for a bit of sweetness and freshness
  • Olives: for salt and fat – feel free to replace with avocado
  • Hummus: for added protein and texture – I wouldn't recommend replacing, but feel free to use any flavor you like!

And then we're finishing things off with a simple tahini sauce!

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How to Make the Perfect Quinoa Bowl

There is no such thing as the “perfect” bowl, but I aim for balance with my quinoa bowls. I want a mix of all the macros, as well as some greens. So that's what you'll find in almost all of my bowls.

This recipe is no exception!

  • Carbohydrates: we've got carbs in our quinoa, hummus, chickpeas, and tomatoes
  • Protein: we've got protein in our quinoa, hummus, and crispy chickpeas
  • Healthy fat: we've got healthy fat in the olives and the dressing
  • Greens: our arugula (which you can swap with any other green you'd like)

These bowls are not only balanced, but they're also delicious!

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These Bowls = Meal Prep Made Easy

One of my favorite thing about quinoa bowls is how meal prep-friendly they are. And these Mediterranean quinoa bowls are no exception.

You can make the whole thing at least 3 – 4 days in advance, or enjoy dinner leftovers for lunch the next day.

Plus, if you've got a partner who doesn't eat plant-based, you can swap the chickpeas for their favorite protein of choice. This would be delicious with steak, grilled chicken, or even shrimp. Feel free to also change up the hummus flavor to give it a bit more pop!

And if you just really love meal prep + quinoa, try one of these amazing 6 flavors of quinoa bowls. We also have a post with 35 delicious quinoa bowls for even more inspo!

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More Healthy Quinoa Bowls to Try:

Mediterranean Quinoa Hummus Bowls

These Mediterranean quinoa bowls combine quinoa, roasted eggplant, crispy chickpeas, and hummus for a healthy and satisfying vegan meal. High protein, flavorful & great for meal prep too!
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 bowls
Calories 412kcal
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5 from 3 votes

Ingredients

for the eggplant:

for the quinoa bowls:

Instructions

  • Begin with the eggplant: preheat the oven to 425ºF. Slice eggplant into 1/2" rounds, then slice those rounds in half. Place on a baking sheet and spray with cooking spray. Season with salt and pepper on both sides. Bake for 25 - 30 minutes, flipping halfway through, until golden brown and crispy on the outside.
  • Prepare four bowls. Add to each: 1/2 cup chickpeas, 1/4 cup tomatoes, 1/2 cup quinoa, 1 cup greens, 1/4 cup hummus, 2 tablespoons olives. Drizzle with tahini sauce and garnish with fresh herbs.
  • Serve immediately and enjoy!

Video

Notes

* If making at home, I like to make a double or triple batch of the chickpeas and keep them for salads (or as a snack) throughout the week. Just store the leftovers in an airtight container in a cool, dry place.

Nutrition

Serving: 1bowl | Calories: 412kcal | Carbohydrates: 61g | Protein: 18g | Fat: 13g | Saturated Fat: 2g | Sodium: 520mg | Potassium: 955mg | Fiber: 17g | Sugar: 10g | Vitamin A: 790IU | Vitamin C: 15mg | Calcium: 134mg | Iron: 6mg

 

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Facebook logoTwitter logoPinterest logoMediterranean Quinoa Hummus Bowls
Facebook logoTwitter logoPinterest logoMediterranean Quinoa Hummus Bowls
Facebook logoTwitter logoPinterest logoMediterranean Quinoa Hummus Bowls
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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

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  3. With no disrespect intended, why would you eat so many healthy foods and then add the Sabra hummus? It is made with soybean oil (Prob GMO) and preservatives. I would love to be able to go to a grocery store besides Whole Foods and buy hummus. Maybe you can challenge them on their ingredients. I love your recipes.

  4. Omg I”m obsessed – love the dressing on the arugula salad, the crunchy chickpeas and those veggies – oh my gosh – gorgeous!! Thanks for sharing this!

  5. as much as I LOVE my homemade hummus, Sabra is my go to if I am short on time or… need hummus immediately 😉

    this bowl is PERFECTION.

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