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Vegan Mediterranean Quinoa Bowls Recipe

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★★★★★

4.8 from 101 reviews

This Vegan Mediterranean Quinoa Bowl is a vibrant and wholesome meal combining protein-rich tofu feta, nutrient-packed quinoa, fresh kale, and Mediterranean staples like kalamata olives, cucumber, tomato, and tangy quick-pickled red onions. Dressed with creamy hummus and optional tahini sauce, it offers a refreshing, flavorful, and satisfying plant-based dish perfect for lunches or light dinners.

Ingredients

Scale

For Tofu Feta Marinade

  • 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 Bowl

  • 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 (see notes)
  • 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)

For Quick Pickled Red Onions (Optional)

  • 1 medium red onion, thinly sliced
  • 1/2 cup apple cider vinegar
  • 1 tsp sugar
  • 1/2 tsp salt
  • 1/2 cup water

Instructions

  1. Prepare Quick Pickled Red Onions: Thinly slice red onions and place them in a jar. Combine apple cider vinegar, sugar, salt, and water in a bowl, then pour over the onions. Let them sit for 20-30 minutes to pickle while preparing other components.
  2. Make Tofu Feta: Press the tofu for at least 20 minutes to remove excess moisture. Cube or crumble the tofu, then combine it with lemon juice, apple cider vinegar, dried oregano, sea salt, and nutritional yeast (if using) in a container. Marinate for at least 30 minutes, ideally up to overnight, to develop flavor.
  3. Cook Quinoa: Rinse 1 cup of quinoa under cold water. Bring 2 cups of water to a boil in a pot, add the rinsed quinoa, cover, and reduce to a very light simmer. Cook for 15 minutes then remove from heat and let stand covered for 5 minutes. Fluff with a fork before serving.
  4. Prepare Kale: Remove tough stems from kale leaves and finely chop the leaves. In a large bowl, add olive oil and a pinch of salt to the kale. Massage with your hands for about 1 minute until the kale softens and turns dark green.
  5. Prepare Fresh Vegetables and Parsley: Dice cucumber and tomatoes, and finely chop fresh parsley if using.
  6. Assemble the Bowls: Divide the kale evenly between 4 bowls or meal prep containers. Add a layer of quinoa on top of the kale, followed by tofu feta cubes, kalamata olives, diced cucumber, chopped tomato, and a generous scoop of hummus. Add quick pickled red onions if prepared.
  7. Finish and Serve: Drizzle each bowl with tahini or lemon tahini sauce if using, sprinkle fresh parsley, and add a splash of fresh lemon juice. Season with salt and pepper to taste. Serve immediately for the freshest flavor.

Notes

  • Quick pickled red onions add a tangy crunch and can be made up to a day in advance.
  • You can substitute store-bought feta cheese (about 2-3 tbsp per bowl) if you prefer a non-vegan version.
  • Pressing tofu helps it absorb flavors better and improves texture for the tofu feta.
  • This recipe is ideal for meal prep and keeps well refrigerated for up to 3 days.
  • For a gluten-free option, ensure the hummus and other packaged ingredients do not contain gluten.

Keywords: Vegan quinoa bowl, Mediterranean bowl, tofu feta, kale salad, healthy lunch, plant-based meal, quick pickled onions

Find it online: https://thefoodrecipe.com/vegan-mediterranean-quinoa-bowls-recipe/