These healthy vegan Mediterranean quinoa bowl recipe with hummus and tofu feta are full of flavour, high in protein and easy to make with whole food ingredients.

Colorful bowl of quinoa, chopped tomato and peppers, red onion, olives and tofu.

Introduction

If you love Mediterranean ingredients like hummus, olives and feta, you’ll love these healthy quinoa bowls. They have loads of flavours and different textures that make them wonderfully satisfying and they’re packed with nutrition including plant-based protein, fiber and micronutrients.

Bowls are one of my favourite things to make. They’re such a great way to get in lots of nutrition, taste amazing and leftovers are perfect for a healthy lunch the next day.

Some other fan-favourites are these Vegan Dragon Bowls with Miso Gravy, Veggie Power Bowls, Roasted Cauliflower Burrito Bowls and Sriracha Baked Tofu Rice Bowls.

Recipe Features

  • Vegan, gluten-free and nut-free.
  • No added sugar.
  • High in protein.
  • Good source of dietary fiber.
  • Meal prep-friendly.
  • Lots of fresh veggies.
  • Easy to customize.

Ingredients

Labelled list of ingredients for a Mediterranean quinoa salad bowl with olives and hummus.
  • Tofu: Extra-firm or firm tofu is best for making the tofu feta. You can substitute vegan feta cheese or dairy feta cheese here if you’re not making the tofu feta.
  • Kale: Any variety of kale is suitable. Massaging it with oil with help reduce the bitterness and toughness. Baby spinach or mixed salad greens can be substituted but don’t hold up as well if you’re making these for meal prep.
  • Olives: I like kalamata olives here but you could use any variety.
  • Hummus: Use the creamy hummus recipe from these Mediterranean Hummus Bowls, this Roasted Garlic Hummus, Roasted Red Pepper Hummus or substitute any store-bought hummus you enjoy.
  • Vegetables: In addition to kale, tomato (roma, grape or cherry tomatoes work well), cucumber and pickled red onion are recommended.
  • Quinoa: Any variety of quinoa works or you can substitute different grains like brown rice or farro.

This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.

Adjustments

  • Additional Veggies: You can substitute or add other veggies like green onions, red bell peppers, roasted red pepper, zucchini, roasted cauliflower, sun-dried tomatoes, sweet potatoes, artichoke hearts, roasted or steamed broccoli or shredded cabbage or carrot.
  • Grain-Free Option: Omit quinoa or replace with cauliflower rice, roasted cauliflower or mashed chickpea tabouli.
  • Vegan homemade tzatziki sauce also works well with this bowl. You could also go all out and add some homemade falafel.
  • Chickpeas (garbanzo beans), black beans or white beans make a good addition at about 1/4 cup per bowl.
  • Fresh dill and mint work well for more fresh herbs. Use 2-3 tbsp finely chopped in addition or in place of parsley.
  • Add 1-2 tbsp hemp seeds or pine nuts per bowl for healthy fats.
  • For an additional dressing, the lemon dressing from this Vegan Kale Quinoa Salad would work well. This can be used in addition to or instead of hummus.

Step by Step Instructions

Adding dried oregano to a bowl of cubed tofu feta. Spoon and dish of nutritional yeast beside the bowl.

Step 1. Make the tofu feta. If you can do this the day before, even better!

  1. Press the tofu for at least 20 minutes (technically optional but it will help the tofu absorb more flavour)
  2. Cube or crumble the tofu.
  3. Mix with the marinade for a minimum of 30 minutes up to overnight.

Quick Tip: If you want to add quick pickled red onions, make those now as well. They’ll need about 30 minutes to sit.

Cooked quinoa in a pot.

Step 2. 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.

Tofu, olives, chopped kale, cucumber and tomato in bowls.

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.
Adding a spoonful of tahini to a olorful bowl of quinoa, chopped tomato and peppers, red onion, olives and tofu.

Step 4: Assemble the bowls by dividing the kale between 4 bowls or storage containers.

Top each with equal amounts of tomato, cucumber, olives, pickled red onion, tofu feta, quinoa and hummus. Serve with a drizzle of tahini, fresh lemon juice and parsley, if you like.

FAQs

Can you make these in advance?

Yes. These bowls are a good option for meal prep. Make the tofu and quinoa up to 3 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.

How long do they keep in the fridge?

If you assemble them in advance, they can be stored in the fridge for 2-3 days. They’d be safe to eat up to 5 days but they’re best enjoyed within a day or two for freshness.

Bowl of kale salad with quinoa, tofu, tomato, cucumber and red onion. Tofu in background.

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Adding a spoonful of tahini to a olorful bowl of quinoa, chopped tomato and peppers, red onion, olives and tofu.

Vegan Mediterranean Quinoa Bowls

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 7 reviews
  • Author: Deryn Macey
  • Prep Time: 1 hour
  • Cook Time: 20 mins
  • Total Time: 1 hour
  • Yield: 4
  • Category: Main Dish
  • Cuisine: Mediterranean
  • Diet: Vegan
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Description

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.


Ingredients

For the Tofu Feta

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, about 10 per bowl
  • 2 cups diced cucumber
  • 2 cups chopped tomato (Roma, grape or cherry)
  • 1 cup quick pickled red onion
  • 1 cup hummus, homemade or store-bought
  • 4 tbsp of tahini or lemon tahini sauce, optional
  • fresh lemon juice, optional for serving
  • fresh parsley, optional for serving
  • salt and pepper, to taste

Instructions

  1. If you want to make the quick pickled red onions (see notes), start those now as they need to sit 20-30 minutes along with the tofu feta.
  2. 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. You can substituted your choice of store-bought feta cheese here, using 2-3 tbsp per bowl.
  3. 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 fluff with a fork.
  4. Remove the kale leaves from the tough stems and finely chop. Place in a large bowl and add 1/2 tsp of olive oil and a pinch of salt. Massage with hands for 1 minute or until softened and dark green.
  5. Dice the cucumber and tomato and finely chop the parsley, if using.
  6. Assemble the bowls by preparing 4 bowls or meal prep containers, start with a bed of kale in each, then add the quinoa, tofu feta, olives, cucumber, tomato and hummus. Add pickled onions as well, if you made them.
  7. Top each serving with a drizzle of tahini or lemon tahini sauce, parsley, lemon juice, salt and pepper and serve right away.

Notes

Find full instructions on how to make pickled red onions here. For quick and easy homemade hummus, use the hummus recipe from these Mediterranean Hummus Bowls.

Details on how to press tofu can be found here. Pressing is optional but it will help the tofu absorb more flavour.

Assembled bowls can be stored in the fridge for up to 2 days.


Nutrition

  • Serving Size: 1 bowl
  • Calories: 476
  • Sugar: 6 g
  • Sodium: 870 mg
  • Fat: 26 g
  • Carbohydrates: 43 g
  • Fiber: 10 g
  • Protein: 20 g

Update Note: Originally published on October 27, 2017.