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!
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!
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:
- Cut the eggplant into thin circles, then cut those circles in half
- Give them a light mist of cooking spray and season with salt and pepper
- Pop them immediately into a preheated 425ºF oven
- 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.
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!
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!
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!
More Healthy Quinoa Bowls to Try:
- Asian Quinoa Bowls with Peanut Baked Tofu
- Teriyaki Quinoa Bowls
- Curry Roasted Vegetable Quinoa Bowl
- 10-Minute Ginger Quinoa Bowl
- Chipotle Tofu Quinoa Bowls
Mediterranean Quinoa Hummus Bowls
for the eggplant:
- 1 large eggplant
- cooking spray
- salt & pepper to taste
- 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!