Mediterranean Quinoa Bowls
These healthy vegan Mediterranean quinoa bowls with tangy tofu feta are full of flavour, high in protein and easy to make with whole food ingredients.
- dietary needs – gluten-free, vegan, no added sugar, nut-free
- meal prep-friendly – make the components or assemble the bowls in advance for a healthy meal ready to go
What You’ll Need
- tofu – firm or extra-firm tofu for making the feta
- kale – any variety works
- olives – any kind works but I like kalamata best
- hummus – store-bought or homemade are both great or use this lemon tahini sauce instead of or in addition to the hummus
- veggies – I used cucumber, tomato and red onion but easily customizable with other veggies like zucchini or bell pepper
Step by Step Instructions
Step 1. Make the tofu feta. If you can do this the day before, even better!
- press the tofu for at least 20 minutes (technically optional but it will help the tofu absorb more flavour)
- cube or crumble the tofu
- mix with the marinade for a minimum of 30 minutes up to overnight or longer
Quick Tip: If you want to add quick pickled red onions, make those now as well. They’ll need about 30 minutes to sit.
Step 2. Cook the quinoa.
Cook the quinoa according to package instructions or bring 2 cups of water to a boil stovetop, add the quinoa, cover and reduce to a light simmer. Cook for 15 minutes, remove from heat and let it sit for 5 minutes then fluff with a fork and it’s ready to go.
Step 3. Massage the kale and chop the veggies.
- Remove the kale leaves from the tough, thick stems and finely chop the leaves into bite-sized pieces. Place in a mixing bowl and add 1 tsp olive oil. Use your hands to massage for 1-2 minutes until softened.
- Chop up the tomato, cucumber and parsley.
Assemble the bowls, top with parsley, tahini and lemon and enjoy!
Notes and Tips
- Prep in Advance: Make the tofu and quinoa up to 4 days in advance. Chop the kale and cucumber up to 2 days in advance. Store ingredients in the fridge. Assemble as needed, adding the rest of the ingredients fresh.
- Storage: Assembled bowls can be stored in the fridge for up to 2 days (probably up to 4 but the veggies will get kinda sogggy and gross). Best enjoyed fresh or the next day!
- Quinoa: Sub with rice or farro.
- Additions: Try homemade roasted red peppers!
- Grain-Free Option: Omit quinoa or replace with cauliflower rice, roasted cauliflower or mashed chickpea tabouli.
- Hummus or vegan tzatziki also work well with this bowl. You could also go all out and add some homemade falafel.
- Mediterranean Farro Salad Bowls
- Cauliflower Quinoa Tabouli Bowls
- Broccoli Brown Rice Bowl
- Mediterranean Chickpea Skillet
- Sweet Potato Quinoa Tofu Bowls
- Hummus Bowls
Did you try this recipe?
I’d love to hear about it! Click here to leave a review and be sure to tag me @runningonrealfood if you post it on social media.
Vegan Mediterranean Quinoa Bowls
- Prep Time: 1 hour
- Cook Time: 20 mins
- Total Time: 1 hour
- Yield: 4 1x
- Category: Main Dish
- Cuisine: Mediterranean
- Diet: Vegan
These vegan Mediterranean quinoa bowls are easy to make, packed with nutrition and taste amazing. The tangy tofu feta takes them to the next level! Make the pickled red onion too, if you have time.
For the Tofu Feta
- 1 350 g package extra-firm or firm tofu, pressed and cubed
- 1/4 cup fresh lemon juice
- 1/4 cup apple cider vinegar
- 1 tbsp dried oregano
- 1 tsp sea salt
- 2 tsp nutritional yeast, optional
For the Bowls (makes 4)
- 2 cups cooked quinoa
- 4 cups finely chopped kale
- 1/2 tsp olive oil for massaging kale
- 40 kalmata olives
- 2 cups diced cucumber
- 2 cups diced tomato
- 1 cup quick pickled red onion or thinly sliced red onion
- 4–8 tbsp of tahini or lemon tahini sauce
- fresh lemon
- 8 tbsp finely chopped fresh parsley
- salt and pepper, to taste
- If you want to make the quick pickled red onions, start those now as they need to sit 30 minutes as well.
- To make the tofu feta, first press the tofu for at least 20 minutes, then crumble or cube the tofu. Add all ingredients to a container and marinate for at least 30 minutes up to overnight. If you have an hour or two to marinate, that’s perfect.
- Cook the quinoa according to package instructions, or bring 2 cups of water to a boil, add 1 cup of uncooked rinsed quinoa, cover and reduce to a very light simmer. Cook for 15 minutes. Remove from heat and let stand for 5 minutes. Remove the lid and lfuff with a fork.
- Remove the kale leaves from the tough stems and finely chop. Place in a mixing bowl and add 1/2 tsp of olive oil. Massage with hands for 30 seconds or longer until softened. If you prefer, you can leave kale raw or steam for 1 minute to lightly cook.
- Dice the cucumber and tomato and finely chop the parsley.
- Assemble the bowls by preparing 4 bows or food storage containers, start with a bed of kale in each, then add the quinoa, tofu feta, olives, cucumber, tomato and hummus.
- Top each serving with tahini or lemon tahini sauce, parsley, lemon juice, salt and pepper and serve right away.
Find full instructions on how to make pickled red onions here.
Details on how to press tofu can be found here. Pressing is optional but it will help the tofu absorb more flavour.
Quinoa, red onions and tofu can be made up to 4 days in advance. Veggies can be chopped up to 2 days in advance. Assembled bowls can be stored in the fridge for up to 2 days.
- Serving Size: 1 bowl
- Calories: 476
- Sugar: 6 g
- Sodium: 870 mg
- Fat: 26 g
- Carbohydrates: 43 g
- Fiber: 10 g
- Protein: 20 g
Keywords: quinoa salad bowl, mediterranean quinoa bowl
Update Note: Originally published on October 27, 2017. Updated with new photos and text on August 25, 2020.
Super easy, tasty and filling! I was pleasantly surprised at how the tofu feta turned out. All round very nourishing and wholesome meal that I will keep on rotation for weeknight dinner.
Do you have a recommendation for replacing the tahini with something else? I can’t have nuts or seeds and, thus tahini.
You could use any salad dressing you like. Maybe my tofu ranch or balsamic dressing.
The tofu feta is amazing! I also made the quick pickled onions, so delicious. I need to shop for the ingredients to make the full salad.
So glad you liked it, Lynn! Thanks for letting me know.
Hello, this sounds delicious! I am a bit confused as you have two different measurements for cooked quinoa. A 2 cup cooked and a 1/2 cup cooked but in the directions you mention adding 1 cup to 2 cups boiling water. Could you clarify?
It’s 2 cooked cups total or 1/2 per bowl. Thanks.
I had this for lunch all week and it was SO GOOD! The tofu feta is the best I’ve ever made. This is staying in my rotation!
Awesome! So glad you enjoyed the bowls and feta! Thanks for letting me know, it’s much appreciated!
This is exactly what I was craving today and it was absolutely delicious! I especially love the combination of kale, quinoa and hummus together. Thanks for a great recipe!
So happy you liked it, Danielle!! I agree, these flavours are so good together! 🙂
I love how you post so many different bowl recipes. The underlying concept is simple enough but it’s always nice to have new ideas about combinations of flavors and textures.
Although, yours always end up looking more visually stunning than mine ever do.
I love everything in this salad! Looks super tasty!
Oh my goodness, this is absolutely beautiful! Love all the fresh ingredients.
I really want to add some tofu back i. I felt like it was messing with my stomach before, but everything has been feeling good so I bet it would be a great protein option again!
I hope it’s okay for you! Using sprouted organic tofu may help 🙂