• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Wendy Polisi
  • Home
  • Recipes
  • Healthy Living
    • Essential Oils
  • Lifestyle
  • About
    • Affiliate Disclosure
    • Privacy Policy
    • Cookies Policy
    • Terms of Service and Conditions
menu icon
go to homepage
  • Recipes
  • Lifestyle
  • About
    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • Recipes
    • Lifestyle
    • About
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Diet » Vegetarian Recipes

    Vegetarian Mediterranean Bowl

    5 from 11 votes
    Posted February 3, 2023 by Wendy Polisi

    • Share539
    • Tweet
    • Yummly

    This post may contain affiliate links. All opinions are my own.

    Jump to Recipe Print Recipe
    Photo of a Mediterranean Bowl made in a white bowl sitting on a blue background with the text "Mediterranean Bowl" above.

    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.

    Overhead photo of a mediterranean bowl in a white bowl against a bright blue and white background.


    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.

    A bowl of grape tomatoes sitting on a cutting board with a knife and chopped tomatoes.
    Chopped spinach on a wooden cutting board.

    Once the grains are cooked, divide them among serving bowls.

    Next, add your prepped tomatoes, spinach, olives, pepperoncini, chickpeas, and feta cheese.

    A cutting board with olives being sliced and a bowl of chopped tomato and chopped spinach.
    Brown rice in a white bowl.

    Drizzle freshly squeezed lemon juice over the top of each bowl.

    Brown rice topped with spinach and tomatoes sitting next to bowls of spinach, garbanzo beans, pepperoncini, and feta.
    A bowl of rice topped with chopped tomato, spinach, and garbanzo beans.

    Finally, top off each bowl with a dollop of hummus.

    Photo of a bowl of brown rice with garbanzo beans, tomato, spinach, and pepperoncini.
    Horizontal photo of a mediteranean bowl surrounded by bowls of ingredients.

    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.
    Overhead photo of Mediterranean bowl in a white bowl sitting on a white napkin on top of a blue background.
    If you like this recipe don't forget to leave a 5 star rating and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on FACEBOOK, TWITTER, Instagram, and PINTEREST to see all my delicious recipes.
    Square overhead photo of a mediterranean bowl.
    Print Recipe
    5 from 11 votes

    Mediterranean Bowl

    This Mediterranean Bowl is easy to change up so that you are never bored with lunch. Try substituting artichokes or sun-dried tomatoes. You can also swap out the hummus for tzatziki sauce.
    Prep Time15 mins
    Cook Time1 min
    Total Time11 mins
    Course: Main Course
    Cuisine: American
    Diet: Gluten Free, Vegetarian
    Keyword: bowls
    Servings: 4
    Calories: 244kcal
    Author: Wendy Polisi

    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
    US Customary - Metric

    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.

    Nutrition

    Calories: 244kcal | Carbohydrates: 34g | Protein: 9g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 12mg | Sodium: 457mg | Potassium: 472mg | Fiber: 7g | Sugar: 4g | Vitamin A: 1910IU | Vitamin C: 43.4mg | Calcium: 138mg | Iron: 2.8mg

    Filed Under:

    Gluten Free RecipesMain Dish RecipesVegetarian Recipes

    More Vegetarian Recipes

    • Square photo of two ramekins with a quinoa egg bake in them.
      Quinoa Egg Bake
    • Square close up photo of chocolate chip quinoa cookies on burlap.
      Quinoa Chocolate Chip Cookies - Flourless Vegan Cookies
    • Square photo of a white bowl with tomato quinoa pilaf sitting on a white cloth napkin.
      Tomato Quinoa Pilaf
    • Photo of a white plate with quinoa balls lined up on it.
      Spicy Pesto Quinoa Balls

    About Wendy Polisi

    Hi, I’m Wendy! I’m a cook, 5 time cookbook author, blogger, natural health enthusiast…and most importantly a mom. My boys are 16 & 17 and my late life princess is 9.

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Rating




    1. Glamamom

      January 26, 2018 at 8:31 pm

      This looks absolutely delicious! Healthy but filling. Adding it to my recipe list! TY!

      Reply
    2. Ashley

      January 26, 2018 at 10:53 pm

      This recipe looks delicious! I love stuff like this, it reminds me of Cava but better because of the fresh ingredients.

      Reply
    3. Marcie W.

      January 26, 2018 at 11:43 pm

      5 stars
      Meditteranean flavors are my favorite and this hearty bowl looks amazing! Bonus points for it being vegetarian too.

      Reply
    4. Gisele

      January 26, 2018 at 11:51 pm

      5 stars
      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 !

      Reply
    5. Joely Smith

      January 27, 2018 at 2:40 am

      5 stars
      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!

      Reply
    6. Ricci

      January 27, 2018 at 4:43 am

      I'm a huge fan of "bowls" foods but have never tried one like this! I need to try this next! Thanks!

      Reply
    7. Cherri Megasko

      January 27, 2018 at 11:26 pm

      5 stars
      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.

      Reply
    8. Claudia Krusch

      January 28, 2018 at 4:32 am

      5 stars
      It looks so healthy and fresh! I can't wait to make it next week!

      Reply
    9. Amber K

      January 28, 2018 at 6:03 pm

      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!)

      Reply
    10. Lisa Bristol

      January 29, 2018 at 2:21 am

      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.

      Reply
    11. Up Run for Life Healthy Lifestyle Blog

      January 29, 2018 at 3:38 am

      5 stars
      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.

      Reply
    12. Cathy

      January 14, 2020 at 3:10 pm

      This looks really good, but I'm confused about what to do with the hummus. I don't see it listed in the instructions.

      Reply
      • Wendy Polisi

        January 14, 2020 at 3:18 pm

        It goes in just before serving!

        Reply
    13. LynnNM

      March 07, 2023 at 2:47 pm

      5 stars
      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!

      Reply
      • Wendy Polisi

        March 07, 2023 at 3:10 pm

        I am so glad that you enjoyed it!

        Reply

    Primary Sidebar

    Favorites

    • Close up photo of a spoonful of Spanish Cauliflower Rice resting in a bowl of keto rice.
      25-Minute Spanish Cauliflower Rice
    • Close up photo of a bread machine dinner roll on a cooling rack with other rolls behind it.
      Bread Machine Dinner Rolls
    • Square side photo of gluten free vegetarian lasagna.
      Gluten Free Vegetarian Lasagna
    • Square overhead photo of an aqua bowl with tahini pastas garnished with scallions and sesame seeds.
      Tahini Pasta
    • Square close up photo of a crispy quinoa salad with pomegranate and sweet potato.
      Crispy Quinoa Salad with Pomegranate and Sweet Potato
    • Square close up photo of a thai chicken salad on a white plate.
      Thai Chicken Salad Recipe

    Family, Food and Fun!

    Hi, I’m Wendy! I’m a cook, 5 time cookbook author, blogger, natural health enthusiast…and most importantly a mom. My boys are 16 & 17 and my late life princess is 9.

    More about me →

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Affiliate Disclosure
    • Terms of Service
    • About
    • Web Stories

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate I earn from qualifying purchases.