This Mediterranean Bowl recipe is a deliciously wholesome meal that is so easy to make! With feta, olives, pepperoncini, spinach, and tomatoes served with brown rice and topped off with hummus, you’ve got a crave-worthy and filling meal.
If you're looking for a delicious and nutritious meal that will keep you satisfied all day, then look no further than this amazing Mediterranean bowl.
It's packed with healthy ingredients like brown rice, chickpeas, olives, pepperoncini, fresh greens, feta cheese, and hummus. This simple bowl recipe is bursting with flavor but light enough to be enjoyed any time of the day. Plus, it only takes minutes to prepare!
Whether you eat it on its own or as part of a larger meal plan, this Mediterranean bowl will surely hit the spot.
Follow along as I teach you how to prep this simple bowl recipe that is perfect for meal prep.
Ingredients
- Rice: I used brown rice, but quinoa, white rice, or another grain are also great options.
- Tomatoes: I used grape tomatoes, but any tomato will work.
- Spinach: Fresh spinach is best for this recipe.
- Kalamata Olives: Sliced Kalamata olives are the star ingredient in a Mediterranean Bowl!
- Pepperoncini: Pepperoncini adds a mild yet flavorful kick to the meal.
- Chickpeas: Drained and rinsed chickpeas add a great protein boost to the bowl. For added texture and taste, feel free to saute' the chickpeas in olive oil with a little garlic., smoked paprika, and cumin.
- Feta Cheese: Crumbled feta cheese adds tanginess, saltiness, and flavor. Use vegan feta for a vegan option.
- Lemon Juice: Freshly squeezed lemon juice brightens up the flavors in the bowl.
- Hummus: Dollop hummus on top for an extra layer of creaminess and flavor. (Plus an added boost of protein.)
Variations
Great additions and substitutions to this recipe include:
- Fresh vegetables such as cucumbers or red onions or roasted vegetables such as cauliflower, broccoli, or tomatoes.
- Fresh herbs such as fresh dill, parsley, or basil
- Cooked quinoa, barley, farro (or any grain). If you are gluten-free, make sure to choose a gluten-free grain.
- Tahini sauce, seasoned Greek yogurt, or tzatziki.
How to Make a Mediterranean Bowl
First, start by cooking your rice or quinoa according to the package instructions.
Once the grains are cooked, divide them among serving bowls.
Next, add your prepped tomatoes, spinach, olives, pepperoncini, chickpeas, and feta cheese.
Drizzle freshly squeezed lemon juice over the top of each bowl.
Finally, top off each bowl with a dollop of hummus.
Sprinkle salt, pepper, crushed red pepper and oregano over the top for extra flavor.
More Bowl Recipes to Try
- Healthy fajita bowls are a great way to get your Mexican fix in in a meal that will leave you feeling great.
- These veggie quinoa bowls have a delicious peanut sauce that you may find yourself craving!
- Savory oats? It is different, but once you try this savory oatmeal breakfast bowl you will wonder why you waited so long.
- This spicy noodle bowl is ridiculously easy to make and so delicious!
- Quinoa taco bowls are full of all the flavors you love.
Mediterranean Bowl
Ingredients
- 8 ounces brown rice or quinoa
- 1 cup grape tomatoes
- 2 cups spinach
- 2 ounces Kalamata olives sliced
- ¾ cup pepperoncini drained
- 1 cup chickpeas drained and rinsed
- 2 ounces feta cheese crumbled
- 1 lemon juiced
- ¼ cup hummus
- Seasonings to taste: salt pepper, crushed red pepper, Greek oregano
Instructions
- Cook rice or quinoa according to package instructions.
- Quarter grape tomatoes, chop spinach and slice Kalamata olives.
- Divide brown rice among serving bowls.
- Add tomatoes, spinach, olives, pepperoncini, chickpeas and feta.
- Squeeze lemon juice over the bowls. And top with hummus.
- Sprinkle with salt, pepper, crushed red pepper and Greek oregano.
Glamamom
This looks absolutely delicious! Healthy but filling. Adding it to my recipe list! TY!
Ashley
This recipe looks delicious! I love stuff like this, it reminds me of Cava but better because of the fresh ingredients.
Marcie W.
Meditteranean flavors are my favorite and this hearty bowl looks amazing! Bonus points for it being vegetarian too.
Gisele
This look really good! It reminds me a bit of Chipotle. Hummus is so good and mixed with these wonderful ingredients it should taste great. i'll have to keep this recipe. Thanks !
Joely Smith
AND THAT kind of food is what I'm talking about! I love keeping it simple. Real food that is tasty and healthy does not need a lot of fancying up! You did amazing with your Mediterranean bowl! Love it!
Ricci
I'm a huge fan of "bowls" foods but have never tried one like this! I need to try this next! Thanks!
Cherri Megasko
Wow! I'm finding so many great recipes today! My doctor just challenged me to cut back on carbs and switch to whole grains ... I'm a huge Mediterranean food fan, so this is perfect.
Claudia Krusch
It looks so healthy and fresh! I can't wait to make it next week!
Amber K
I'm really enjoying all of the colors in play here. It sounds like the perfect dinner for a busy night (I love bowl meals!)
Lisa Bristol
I have been trying to eat healthier this year. I am always looking for good recipes to try. This Mediterranean Bowl recipe looks so delicious and easy to make. I will have to add it to my meal plan for this week.
Up Run for Life Healthy Lifestyle Blog
Yum, this looks like a great meal idea. I love that you can quickly make it for lunch or dinner too. I have been trying to make simple swaps whenever possible to make our meals healthier. I should pick up some brown rice cups so that I can make a quick and healthy lunch for me and my husband.
Cathy
This looks really good, but I'm confused about what to do with the hummus. I don't see it listed in the instructions.
Wendy Polisi
It goes in just before serving!
LynnNM
I made this for my family’s dinner last night. It was wonderful, easy and so delicious!!! My husband, a family practice physician, always counsels people on what a healthy and great grain quinoa is. As you suggested, I did make it with quinoa and did serve it with Tzatziki sauce. Yumm!!! This recipe is going in my 5-Star Favorite Recipe book to make forever. Many thanks!
Wendy Polisi
I am so glad that you enjoyed it!