I’m a huge fan of Cava. If you’ve never been—it’s a healthy fast food Mediterranean restaurant that serves the most delicious bowls. I highly recommend! This is kind of a Cava Copycat recipe—Mediterranean Grain Bowls with Beet Hummus.
This grain bowl fueled my summer. I could truly eat one of these every night for a long time. They’re light, fresh, & still really nutrient dense—a perfect summer dinner. Definitely one of those meals you look forward to eating. It’s simple and so flavorful. My favorite kind of recipe is one that requires less ingredients but has so much flavor. This recipe is that—making it one of my go to staples for weeknights, hosting, meal prep, really whenever I can’t think of anything else to make.
For those of you who love Mediterranean flavors, this power grain bowl is everything a Mediterranean bowl should be. Fresh, flavorful, and saucy, accompanied with a citrus tang and herbal hints.
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Ingredients
- 5-7 Chicken Thighs
- 2 Cups Quinoa
- 1 Red Bell Pepper
- 1 Eggplant
- 2 Cups Cherry Tomatoes halved
- 2 Cucumbers
- 1 Red Onion
- 1 Cup Parsley chopped
- 2 Tablespoons White Vinegar
- 3 Cloves Garlic minced
- 1 Teaspoon Salt
Chicken Marinade
- ¼ Cup Lemon Juice
- ¼ Cup White Vinegar
- 1 Tablespoon Garlic Powder
- 1 Teaspoon Salt
Toppings
- Kalamata Olives
- Feta Cheese
- Honey Whipped Feta
- Beet Hummus
Mediterranean Grain Bowl Recipe Details
These Mediterranean Grain Bowls with Beet Hummus are easy. You’ll want to start with the marinade. I typically let the chicken sit in the marinade the night before I plan on making this recipe. It gives the chicken plenty of time to soak up the citrus flavor. No worries if you don’t have tome for this—it adds more flavor, but will still be delicious without being marinaded. As far as chicken cut, I like to use chicken thighs for this recipe. Thighs tend to stay more moist.
To make the marinade, get out a medium sized bowl & combine the lemon juice, vinegar, garlic powder, and salt. Mix well then add 5-7 chicken thighs to the bowl.
Once it has marinaded and you’re ready to make the chicken, preheat the oven to 400℉. Get out a large baking sheet & cover it in tinfoil. When you place the chicken on the baking sheet, try to give each thigh enough space so they aren’t touching. This will give the chicken space to get a nice crisp on the outside. Bake the chicken at 400° for 20 minutes, or until the internal temperature is 165℉. I like to turn the oven to broil for the last 3-5 minutes of the process. This helps get the outside even more crispy. Just don’t forget you turned the oven to broil-I’ve definitely burnt things this way!
Check out the recipe video on Instagram!
Veggies
Now you’ll cut the red bell peppers and eggplant. I like to cut the eggplant into about 1 inch cubes, and the bell pepper into strips for this recipe. Once they’re both cut, throw the veggies in a bowl add the olive oil, salt & pepper, then toss to be sure everything is coated. Get out a baking sheet, cover in tinfoil, and add the veggies. Again, these should have space to help them crisp as well. Roast them on 400° for about 20 minutes or until they start to get browned.
While the chicken and veggies bake—make the quinoa, cucumber tomato salad, and any of the sauces you’d like to add.
The quinoa is really simple. Add 2 cups of quinoa and 3 ½ cups of water to a medium pot. Bring the water to a boil then reduce the heat once it is boiling. Let the quinoa simmer for another 15-20 minutes until all of the water is absorbed. Fluff the quinoa & mix in a little garlic and salt for extra flavor!
In a medium bowl, mix the cherry tomato, cucumber, red onion, chopped parsley, white vinegar, garlic, and salt.
Make the Beet Hummus & Honey Whipped Feta! They definitely make this recipe next level!
Finally, assemble the Mediterranean Grain Bowls! Start with the quinoa, chicken, roasted veggies, & tomato cucumber salad. Top it off with beet hummus, honey whipped feta, Kalamata olives & another sprinkle of feta.
How to Make the Sauces
Beet Hummus
- 1 Can Chickpeas
- 1 Large Beet cooked
- 3 Cloves Garlic
- 1 Lemon juiced
- ⅓ Cup Tahini
- 1 Teaspoon Salt
In a food processor or blender combine the chickpeas, beet, garlic, lemon, tahini, and salt. Blend until smooth & creamy.
Honey Whipped Feta
- 8 Oz Feta Cheese Block
- ⅓ Cup Honey
- 1 Tablespoon Garlic
- ¼ Cup Pistachios
Blend feta cheese, honey, garlic, and pistachios in a food processor or blender until smooth.
Other Ways to Make the Mediterranean Grain Bowls with Beet Hummus
I know not everyone has the same dietary needs—so I’m going to give a few alternative options!
Quinoa Alternatives: I know quinoa isn't everybody's thing. If you aren't a quinoa lover, swap it out with rice, lentils, farro, spinach, arugula, kale, or more of the cucumber tomato salad as the base.
Make it Vegan or Vegetarian: Another easy fix! I like to use chickpeas or tofu as the protein instead of chicken if I'm looking to make this bowl vegan or vegetarian. If you're vegan, omit the Honey Whipped Feta, or make it using vegan cheese and a different sweetener.
Make it Your Own: Bowls are one of my favorite meals because they can be tailored to every individuals liking! Feel free to get creative and add other ingredients you love, omit the things you don't like, and have fun making this bowl, "your bowl". Enjoy!
Frequently Asked Questions
Are Mediterranean Grain Bowls good for you?
Yes! That’s one of the things I love about this bowl. It’s good for you and tastes incredible. To optimize it’s nutritional value, be sure to assemble a balanced bowl.
Is Beet Hummus good for you?
Yes, beet hummus is good for you. Chickpeas are the main ingredient and contain a lot of protein. It is higher in calories, so balance is key when adding to your bowl.
Can I make this Mediterranean Bowl Vegan?
Yes, you can easily make these Mediterranean Grain Bowls vegan. To do this, use chickpeas or tofu as your protein, & omit the Honey Whipped Feta because of the feta & honey.
Final Thoughts
Again, these Mediterranean Grain Bowls with Beet Hummus are one of my favorite bowls to make. They’re really easy and basically copycat Cava bowls! Enjoy!
Mediterranean Grain Bowls with Beet Hummus
Ingredients
Method
- You will want to start with the marinade. In a medium sized bowl, combine the lemon juice, vinegar, garlic powder, and salt. Mix the marinade well then add 5-7 chicken thighs.
- Once the thighs have marinaded and you’re ready to cook the chicken, preheat the oven to 400℉. Get out a large baking sheet, cover it in tinfoil and lay the chicken spaced out on the pan. Bake at 400° for 20 minutes or until the internal temperature is 165℉.
- Cut the red bell peppers and eggplant, toss in olive oil, salt & pepper, then roast on 400° For 20 minutes or until browned.
- While everything bakes, make the quinoa, cucumber tomato salad, and the sauces you’d like to add.
- Add 2 cups of quinoa and 3 ½ cups of water to a medium pot. Bring the water to a boil then reduce the heat to a simmer. Let the quinoa simmer another 15-20 minutes until all of the water is absorbed. Fluff the quinoa with a fork (essentially stir it) & mix in a teaspoon of garlic powder and salt for extra flavor.
- In a medium bowl, mix the cherry tomatoes, cucumber, red onion, chopped parsley, white vinegar, garlic, and salt.
- I suggest making the Beet Hummus & Honey Whipped Feta! They definitely make this recipe next level! I put the instructions below.
- Last but not least, assemble the bowls! Start with the quinoa, chicken, roasted veggies, & tomato cucumber salad. Top it off with beet hummus, honey whipped feta, Kalamata olives & another sprinkle of feta.
- In a food processor or blender combine the chickpeas, beet, garlic, lemon, tahini, and salt. Blend until smooth & creamy.
- Blend feta cheese, honey, garlic, and pistachios in a food processor or blender until smooth.
Maggie says
These were really easy and the sauces were so good! Highly recommend the honey whipped feta!!