Mediterranean Quinoa Bowl
This Mediterranean Quinoa Bowl is a protein-packed meal that's perfect for lunch or a light dinner. Loaded with fresh vegetables, creamy feta cheese, and a zesty lemon dressing, it's both nutritious and delicious. The best part? It's easy to prepare and can be customized based on your preferences or what you have on hand.
Nutrition Information
Instructions
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Cook the quinoa
Rinse 1 cup of quinoa under cold water. In a medium saucepan, combine the quinoa with 2 cups of water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the water is absorbed and the quinoa is fluffy. Remove from heat and let stand for 5 minutes, then fluff with a fork.
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Prepare the vegetables
While the quinoa is cooking, chop the cucumber, cherry tomatoes, red onion, and bell pepper. Drain and rinse the chickpeas.
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Make the dressing
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper until well combined.
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Assemble the bowls
Divide the cooked quinoa between two bowls. Top with the chopped vegetables, chickpeas, olives, and crumbled feta cheese.
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Finish and serve
Drizzle the lemon dressing over the bowls. Garnish with fresh parsley and a lemon wedge. Serve immediately or refrigerate for a meal prep option.
Chef's Tips
- For meal prep, store the dressing separately and add it just before eating to keep the vegetables crisp.
- You can substitute quinoa with couscous, bulgur, or brown rice if preferred.
- Add grilled chicken or shrimp for extra protein if you're not vegetarian.
- Toast the quinoa in a dry pan for 2 minutes before cooking to enhance its nutty flavor.
- This recipe is very flexible - feel free to add or substitute vegetables based on what's in season or what you have available.
Variations
Vegan Version
Omit the feta cheese or replace it with a plant-based alternative. Add extra chickpeas or toasted pine nuts for additional protein.
Spicy Version
Add a diced jalapeño or a pinch of red pepper flakes to the dressing for a spicy kick.
Winter Version
Replace fresh tomatoes and cucumber with roasted vegetables like butternut squash, zucchini, and eggplant for a warm winter bowl.
Reviews
This quinoa bowl is amazing! I've made it three times already and it's become a staple in my meal prep routine. The lemon dressing really brings all the flavors together. I added some avocado for extra creaminess and it was perfect!
Great recipe! I made this for my family and even my picky eaters enjoyed it. I used a bit less onion than called for and added some grilled chicken. Will definitely make again.
Absolutely delicious! The combination of flavors is perfect. I toasted the quinoa as suggested in the tips and it really enhanced the flavor. This has become my go-to lunch for busy workdays.
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Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely diced
- 1 bell pepper, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- For the dressing:
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 garlic clove, minced
- 1 tsp dried oregano
- 1/4 tsp salt
- 1/4 tsp black pepper
Equipment Needed
- Medium saucepan with lid
- Cutting board
- Chef's knife
- Measuring cups and spoons
- Small bowl for dressing
- Whisk
- Serving bowls
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