These healthy vegan Mediterranean quinoa bowl recipes with hummus and tofu feta are bursting with flavor, high in plant protein and easy to prepare using whole-food ingredients.
If you enjoy Mediterranean flavors like hummus, olives and feta, these quinoa bowls will be a favorite. They combine bright, contrasting textures and tastes that are satisfying and nutritious—packed with protein, fiber and vitamins from whole plant foods.
Bowl meals are ideal for busy cooks: they’re easy to assemble, deliver balanced nutrition and reheat or pack well for lunches. They’re also simple to customize to what you have on hand.
Recipe Features
- Vegan, gluten-free and nut-free options.
- No added sugar.
- High in plant-based protein.
- Good source of dietary fiber.
- Meal-prep friendly.
- Plenty of fresh vegetables.
- Easy to customize.
Ingredients
- Tofu: Use extra-firm or firm tofu for the tofu feta so it holds texture. If preferred, substitute store-bought vegan feta or dairy feta.
- Kale: Any variety works. Massaging kale with a little oil softens it and reduces bitterness. Baby spinach or mixed greens can be used, though they may not hold up as well for meal prep.
- Olives: Kalamata olives are suggested for their flavor, but any variety is fine.
- Hummus: Use your favorite hummus—homemade or store-bought. It’s a key element that adds creaminess and Mediterranean flavor.
- Vegetables: Tomatoes (Roma, grape or cherry), cucumber and quick pickled red onion are recommended, along with fresh parsley.
- Quinoa: Any quinoa variety works. You can substitute other grains like brown rice, farro or a grain blend if you prefer.
This list summarizes the main components. See the recipe card below for the full ingredient list, measurements and detailed instructions.
Adjustments
- Extra vegetables: Add or swap in green onions, red bell pepper, roasted red pepper, zucchini, roasted cauliflower, sun-dried tomatoes, sweet potato, artichoke hearts, broccoli, shredded cabbage or carrot.
- Grain-free option: Replace quinoa with cauliflower rice or a mashed chickpea tabbouleh for a lower-carb bowl.
- Protein boost: Add canned chickpeas, black beans or white beans (about 1/4 cup per bowl).
- Herbs and nuts: Fresh dill or mint brighten the bowls; hemp seeds or pine nuts add healthy fats and texture.
- Extra dressing: A simple lemon-tahini dressing complements the hummus and can be used in place of or alongside it.
Step by Step Instructions
Step 1. Make the tofu feta. Preparing the tofu feta ahead of time improves flavor—marinate for at least 30 minutes or up to overnight.
- Press the tofu for at least 20 minutes to remove excess water (optional but recommended).
- Cube or crumble the tofu.
- Stir the tofu into the marinade and refrigerate for a minimum of 30 minutes.
Quick tip: If you plan to make quick pickled red onions, prepare them at the same time so they have 20–30 minutes to mellow.
Step 2. Cook the quinoa according to package directions. A common stovetop method: bring 2 cups water to a boil, add 1 cup rinsed quinoa, reduce to a gentle simmer, cover and cook 15 minutes. Remove from heat, let steam 5 minutes, then fluff with a fork.
Step 3. Massage the kale and chop the vegetables.
- Remove kale leaves from thick stems and finely chop. Place in a bowl, add about 1/2 tsp olive oil and a pinch of salt, then massage until softened and darker in color (about 1–2 minutes).
- Dice the cucumber and tomatoes and finely chop parsley if using.
Step 4. Assemble the bowls: divide the massaged kale among four bowls or containers. Add quinoa, tofu feta, olives, cucumber, tomato, hummus and pickled red onion if using. Finish each bowl with a drizzle of tahini or lemon-tahini, a squeeze of fresh lemon juice, chopped parsley, and salt and pepper to taste.
FAQs
Yes. Prepare the tofu feta and cooked quinoa up to 3 days ahead. Chop the kale and cucumber up to 2 days in advance. Store ingredients separately in the refrigerator and assemble when ready to eat.
If fully assembled, bowls are best eaten within 2–3 days for freshness. Components stored separately will keep longer—quinoa and tofu up to 3 days; chopped vegetables up to 2 days.
Vegan Mediterranean Quinoa Bowls
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Ingredients
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
- 2 cups cooked quinoa
- 4 cups finely chopped kale
- 1/2 tsp olive oil for massaging kale
- 40 kalamata 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 tahini or lemon tahini sauce, optional
- fresh lemon juice, optional for serving
- fresh parsley, optional for serving
- salt and pepper, to taste
Instructions
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If making quick pickled red onions, start them first so they can marinate while you prepare other components.
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For tofu feta: press tofu 20 minutes, crumble or cube, then combine with marinade and refrigerate for at least 30 minutes or up to overnight. Alternatively, use 2–3 tbsp of store-bought feta per bowl.
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Cook quinoa according to package directions or use 1 cup rinsed quinoa to 2 cups water: simmer covered for 15 minutes, remove from heat and let rest 5 minutes, then fluff.
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Remove kale leaves from stems, chop finely, place in a bowl with 1/2 tsp olive oil and a pinch of salt, and massage until wilted and darker in color.
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Dice cucumber and tomato and chop parsley if using.
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Assemble four bowls or containers: start with kale, then add quinoa, tofu feta, olives, cucumber, tomato and hummus. Add pickled onion if prepared.
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Finish each bowl with a drizzle of tahini or lemon-tahini, a squeeze of lemon, chopped parsley and seasoning to taste. Serve immediately or refrigerate for meal prep.
Notes
Pressing tofu is optional but helps it absorb the marinade more effectively. Prepared bowls are best within 2–3 days when stored in the refrigerator.
Nutrition
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Update Note: Originally published on October 27, 2017.