This Mediterranean Bowl with Quinoa is a fresh, vibrant, and nutrient-dense meal that’s packed with protein, fiber, and bold Mediterranean flavors. It’s perfect for meal prep, a quick lunch, or a light dinner!
Why You’ll Love This Recipe
- Healthy & Satisfying: Packed with plant-based protein and fiber.
- Quick & Easy: Ready in just 30 minutes.
- Customizable: Add your favorite Mediterranean-inspired toppings.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 1/2 cup chickpeas, drained and rinsed
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup fresh parsley, chopped
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp dried oregano
- 1/4 tsp black pepper
- 1/4 tsp salt
- 1/4 tsp red pepper flakes (optional, for spice)
Instructions
- Cook the Quinoa: In a medium saucepan, bring water or broth to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes. Fluff with a fork and let cool.
- Prepare the Ingredients: While the quinoa is cooking, chop the vegetables and olives.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, oregano, black pepper, salt, and red pepper flakes.
- Assemble the Bowl: In a large bowl, combine the quinoa, cherry tomatoes, cucumber, red onion, olives, and chickpeas. Drizzle with the dressing and toss to combine.
- Garnish & Serve: Top with crumbled feta and fresh parsley. Serve immediately or chill for enhanced flavor.
Tips & Variations
- Make it Vegan: Omit the feta or use a plant-based cheese alternative.
- Add More Protein: Include grilled chicken, shrimp, or tofu.
- Extra Flavor: Drizzle with balsamic glaze or add sun-dried tomatoes.
- Meal Prep Friendly: Store in an airtight container in the fridge for up to 4 days.
This Mediterranean Bowl with Quinoa is the perfect blend of fresh, tangy, and savory flavors—ideal for a light yet satisfying meal!
More Mediterranean-Inspired Dishes
If you enjoyed this bowl, try our Quick Mediterranean Tuna Salad with No Mayo.
Why Quinoa is a Superfood
Discover the nutritional benefits of quinoa in this guide by Medical News Today.
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