These wholesome vegan Mediterranean quinoa bowl recipe with hummus and tofu feta are filled with flavour, excessive in protein and straightforward to make with entire meals substances.
Desk of Contents
Introduction
If you happen to love Mediterranean substances like hummus, olives and feta, you’ll love these wholesome quinoa bowls. They’ve a great deal of flavours and totally different textures that make them splendidly satisfying and so they’re filled with vitamin together with plant-based protein, fiber and micronutrients.
Bowls are one in every of my favorite issues to make. They’re such an effective way to get in numerous vitamin, style wonderful and leftovers are good for a wholesome lunch the following day.
Another fan-favourites are these Vegan Dragon Bowls with Miso Gravy, Veggie Energy Bowls, Roasted Cauliflower Burrito Bowls and Sriracha Baked Tofu Rice Bowls.
Recipe Options
- Vegan, gluten-free and nut-free.
- No added sugar.
- Excessive in protein.
- Good supply of dietary fiber.
- Meal prep-friendly.
- Plenty of contemporary veggies.
- Simple to customise.
Substances
- Tofu: Additional-firm or agency tofu is greatest for making the tofu feta. You possibly can substitute vegan feta cheese or dairy feta cheese right here when you’re not making the tofu feta.
- Kale: Any number of kale is appropriate. Massaging it with oil with assist cut back the bitterness and toughness. Child spinach or combined salad greens will be substituted however don’t maintain up as nicely when you’re making these for meal prep.
- Olives: I like kalamata olives right here however you may use any selection.
- Hummus: Use the creamy hummus recipe from these Mediterranean Hummus Bowls, this Roasted Garlic Hummus, Roasted Crimson Pepper Hummus or substitute any store-bought hummus you take pleasure in.
- Greens: Along with kale, tomato (roma, grape or cherry tomatoes work nicely), cucumber and pickled purple onion are advisable.
- Quinoa: Any number of quinoa works or you’ll be able to substitute totally different grains like brown rice or farro.
This checklist just isn’t full. Please see the recipe card on the finish of the put up for the whole ingredient checklist with measurements and detailed directions.
Changes
- Extra Veggies: You possibly can substitute or add different veggies like inexperienced onions, purple bell peppers, roasted purple pepper, zucchini, roasted cauliflower, sun-dried tomatoes, candy potatoes, artichoke hearts, roasted or steamed broccoli or shredded cabbage or carrot.
- Grain-Free Possibility: Omit quinoa or exchange with cauliflower rice, roasted cauliflower or mashed chickpea tabouli.
- Vegan do-it-yourself tzatziki sauce additionally works nicely with this bowl. You would additionally go all out and add some do-it-yourself falafel.
- Chickpeas (garbanzo beans), black beans or white beans make an excellent addition at about 1/4 cup per bowl.
- Contemporary dill and mint work nicely for extra contemporary herbs. Use 2-3 tbsp finely chopped as well as or rather than parsley.
- Add 1-2 tbsp hemp seeds or pine nuts per bowl for wholesome fat.
- For an extra dressing, the lemon dressing from this Vegan Kale Quinoa Salad would work nicely. This can be utilized along with or as an alternative of hummus.
Step by Step Directions
Step 1. Make the tofu feta. If you are able to do this the day earlier than, even higher!
- Press the tofu for a minimum of 20 minutes (technically elective however it can assist the tofu take up extra flavour)
- Dice or crumble the tofu.
- Combine with the marinade for at least Half-hour as much as in a single day.
Fast Tip: If you wish to add fast pickled purple onions, make these now as nicely. They’ll want about Half-hour to sit down.
Step 2. Cook dinner the quinoa in keeping with bundle directions or deliver 2 cups of water to a boil stovetop, add the quinoa, cowl and cut back to a lightweight simmer.
Cook dinner for quarter-hour, take away from warmth and let it sit for five minutes then fluff with a fork and it’s able to go.
Step 3. Therapeutic massage the kale and chop the veggies.
- Take away the kale leaves from the robust, thick stems and finely chop the leaves into bite-sized items. Place in a mixing bowl and add 1 tsp olive oil. Use your fingers to therapeutic massage for 1-2 minutes till softened.
- Chop up the tomato, cucumber and parsley.
Step 4: Assemble the bowls by dividing the kale between 4 bowls or storage containers.
High every with equal quantities of tomato, cucumber, olives, pickled purple onion, tofu feta, quinoa and hummus. Serve with a drizzle of tahini, contemporary lemon juice and parsley, when you like.
FAQs
Sure. These bowls are an excellent choice for meal prep. Make the tofu and quinoa as much as 3 days upfront. Chop the kale and cucumber as much as 2 days upfront. Retailer substances within the fridge. Assemble as wanted, including the remainder of the substances contemporary.
If you happen to assemble them upfront, they are often saved within the fridge for 2-3 days. They’d be suitable for eating as much as 5 days however they’re greatest loved inside a day or two for freshness.
Did you do that recipe? I’d love to listen to about it! Scroll right down to the remark part to go away a star ranking and assessment.
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Description
These vegan Mediterranean quinoa bowls are simple to make, filled with vitamin and style wonderful. The tangy tofu feta takes them to the following stage! Make the pickled purple onion too, if in case you have time.
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 fast pickled purple onion
- 1 cup hummus, do-it-yourself or store-bought
- 4 tbsp of tahini or lemon tahini sauce, elective
- contemporary lemon juice, elective for serving
- contemporary parsley, elective for serving
- salt and pepper, to style
- If you wish to make the short pickled purple onions (see notes), begin these now as they should sit 20-Half-hour together with the tofu feta.
- To make the tofu feta, first press the tofu for a minimum of 20 minutes, then crumble or dice the tofu. Add all substances to a container and marinate for a minimum of Half-hour as much as in a single day. You possibly can substituted your alternative of store-bought feta cheese right here, utilizing 2-3 tbsp per bowl.
- Cook dinner the quinoa in keeping with bundle directions, or deliver 2 cups of water to a boil, add 1 cup of raw rinsed quinoa, cowl and cut back to a really gentle simmer. Cook dinner for quarter-hour. Take away from warmth and let stand for five minutes. Take away the lid and fluff with a fork.
- Take away the kale leaves from the robust stems and finely chop. Place in a giant bowl and add 1/2 tsp of olive oil and a pinch of salt. Therapeutic massage with fingers for 1 minute or till softened and darkish inexperienced.
- Cube the cucumber and tomato and finely chop the parsley, if utilizing.
- Assemble the bowls by making ready 4 bowls or meal prep containers, begin with a mattress of kale in every, then add the quinoa, tofu feta, olives, cucumber, tomato and hummus. Add pickled onions as nicely, when you made them.
- High every serving with a drizzle of tahini or lemon tahini sauce, parsley, lemon juice, salt and pepper and serve immediately.
Vitamin
- Serving Dimension: 1 bowl
- Energy: 476
- Sugar: 6 g
- Sodium: 870 mg
- Fats: 26 g
- Carbohydrates: 43 g
- Fiber: 10 g
- Protein: 20 g
Replace Word: Initially revealed on October 27, 2017.
