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Mediterranean Bowl Recipe

This recipe is rated 5.0 out of 5.

Healthy choice

Mostly whole foods

Gluten-free option

Soy-free option

Refined sugar free

Nut-free option

Super quick

Main meals

Breakfast & brunch
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Mediterranean Bowl
Mediterranean Bowl

This vibrant Mediterranean bowl is bursting with fresh herbs, juicy pomegranate, and creamy hummus — perfect for a quick and nourishing meal.

You will need

Serves 4

  • 1/2 cup quinoa, washed and drained
  • 3/4 cup pomegranate arils/seeds* (1 small pomegranate)
  • 1 1/2 cups parsley, chopped
  • 1 cup mint, chopped
  • 2 spring onions, finely chopped
  • 2 tablespoons sunflower seeds
  • 2 tablespoons pumpkin seeds
  • 2 tablespoons olive oil
  • 1 1/2 tablespoons lemon juice
  • 1 teaspoon sumac
  • 1/2 teaspoon salt

For serving:

  • 1 large Lebanese cucumber, chopped
  • 20 Kalamata olives, pitted and halved
  • 250g cherry tomatoes, quartered
  • 2 cups hummus (store-bought or homemade)

For the dressing:

  • 2 tablespoons tahini
  • 1 1/2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • 2 tablespoons cold water

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Directions

25 mins to prep

10 mins to cook

  1. Step 1

    For the tabbouleh: Place quinoa in a small saucepan with 1 cup of water on medium-high heat. Bring to a boil and then reduce the heat and cook until all the water has evaporated, partially covered.

  2. Step 2

    To a bowl, add the cooked quinoa (when cooled), pomegranate, parsley, mint, spring onions, sunflower and pumpkin seeds, olive oil, lemon juice, sumac, and salt. Mix it well and set it aside.

  3. Step 3

    To assemble the bowls: In each bowl, distribute a quarter of all the ingredients (tabbouleh, cucumber, olives, tomatoes, and hummus).

  4. Step 4

    For the dressing: Combine tahini, lemon juice, salt, and 2 tablespoons of cold water, in a small jar. Give it a really good shake. Drizzle the tahini dressing over each bowl and sprinkle with sumac (optional).

Hot tip!

Tip for de-seeding the pomegranate: Fill a mixing bowl with water, carefully break the skin of the fruit with a knife and submerge in water. You should now be able to break away the seeds from the pith/skin with ease and little mess. The seeds will also sink as the skin floats.

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