Mediterranean Quinoa Bowls with Hemp Heart Hummus

These Mediterranean Quinoa Bowls are chock-full of vegetables and accompanied by a fantastic hummus made with heart-healthy hemp hearts!

Mediterranean Quinoa BowlsGuys, today’s recipe is super exciting, in a kind of nerdy, uber healthy but it still tastes amazing sort of way (those are my favorite kinds of recipes, by the way, the ones that pack a powerhouse of nutrients but don’t taste like icky boring diet food). The only thing I am more excited about today is the new season of RHONY, which I may or may not be watching as I write this post—>guilty pleasure. Bethenny/Carole/Dorinda are iconic.

Mediterranean Quinoa BowlsBut I digress.

What we really need to talk about are these Mediterranean Quinoa Bowls, rather than my shameless reality television shows of choice. Quinoa bowls are the perfect vehicle for all sorts of veggie goodness, and there is no shortage here in this Greek salad inspired version: cucumber, tomatoes, kalamata olives and roasted sweet bell peppers for dayssss, plus a little bit of sliced preserved lemon that I picked up at Trader Joe’s…these are totally optional but if you happen to find them/have some for the love of god please include them! They add a briny, citrusy kick  that I know you’re going to love.

Mediterranean Quinoa BowlsDo you know what else I know you’re going to love? The hemp heart hummus that tops these veggie-packed Mediterranean Quinoa Bowls! It is my stern belief that quinoa bowls always need some sort of sauce or flavor booster to get the party started, and hummus is the perfect choice in this case because it’s practically the official condiment of the Mediterranean, right?

Mediterranean Quinoa BowlsI used Manitoba Harvest’s Hemp Hearts to make a tasty hemp seed hummus- it adds something a little unexpected and interesting to these already fantastic quinoa bowls. This recipe makes enough hummus for the quinoa bowls plus extra, so definitely snack on the leftovers with raw veggies or crackers!

Mediterranean Quinoa BowlsIn case ya didn’t know already, hemp hearts are raw, shelled hemp seeds. They’re crunchy and mildly flavored, and are my new favorite because they pack more protein into one serving than chia seeds and flax seeds COMBINED. They’re also a great source of omega 3 and omega 6 fatty acids, so needless to say I have been sprinkling them on top of just about everything- soups, salads, smoothie bowls– you name it!

Mediterranean Quinoa BowlsManitoba Harvest is awesomely giving away an 8 ounce bag of their Hemp Hearts to five lucky readers, so you can sprinkle them on top of everything too! To enter, scroll below and 1) leave a comment on this post and 2) follow me on Instagram– and if you make these Mediterranean Quinoa Bowls with Hemp Heart Hummus, don’t forget to snap a pic and tag it with #LePetitEats so I can see!

Mediterranean Quinoa Bowls


Mediterranean Quinoa Bowls
5 from 1 vote

Mediterranean Quinoa Bowls with Hemp Heart Hummus

These Mediterranean Quinoa Bowls are chock-full of vegetables and accompanied by a fantastic hummus made with heart-healthy hemp hearts!

Course Main Course
Cuisine Mediterranean
Keyword bowl with quinoa, hummus bowl, quinoa bowl recipe
Prep Time 20 minutes
Total Time 20 minutes
Servings 2
Calories 780 kcal
Author Denisse


For the hemp heart hummus:

  • 1 1/2 cups canned chickpeas drained
  • 4 tablespoons hemp hearts
  • 1 tablespoon olive oil
  • 2 cloves garlic
  • 1/3 cup lemon juice
  • 2 tablespoons tahini
  • 1/2 teaspoon salt

For the quinoa bowls:

  • 1 1/2 cups cooked quinoa tossed with a bit of olive oil and lemon juice and seasoned with salt and pepper
  • 2 tablespoons flat leaf parsley chopped
  • 1/4 cup pitted kalamata olives
  • 1/4 cup diced tomato
  • 1/4 cup cucumber thinly sliced
  • 1/4 cup roasted pepper thinly sliced
  • 2 tablespoons preserved lemon thinly sliced
  • 2 tablespoons hemp heart hummus


  1. Add chickpeas, hemp hearts, olive oil, garlic, lemon juice, tahini and salt to a food processor and begin to process; add a bit of water if necessary to achieve a smooth puree. Taste and adjust the seasoning if necessary. Serve drizzled with additional olive oil and sprinkled with hemp seeds, or use as an accompaniment to the Mediterranean Quinoa Bowls.

  2. Toss quinoa with chopped parsley and divide evenly amongst two bowls. Arrange each bowl with half of the olives, tomato, cucumber, pepper and preserved lemon. Top each bowl with a scoop of the hemp heart hummus.

Recipe Notes

The hummus can be made in advance and stored in the fridge for a week

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This post is sponsored by Manitoba Harvest. All opinions are my own. 

Mediterranean Quinoa Bowls with Hemp Heart Hummus

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  1. Ulrike Überacker

    These are just perfect for when I don’t know what to make and have a bunch of odds and ends left in the fridge.


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