Description
Ultimate Mediterranean Quinoa Bowl – Fresh, Vibrant & Nourishing
A colorful, protein-packed Mediterranean bowl with fluffy quinoa, crisp veggies, briny olives, and a bright lemon-herb dressing. Perfect for meal prep, lunch, or a light dinner that feels like a vacation in a bowl.
Ingredients
Base & Veggies:
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1 cup uncooked quinoa (≈3 cups cooked)
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1 ¾ cups water or vegetable broth
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1 pint cherry or grape tomatoes, halved
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1 large English cucumber, diced
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½ cup pitted Kalamata olives, sliced
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¼ cup finely chopped red onion (soaked in ice water 10 min)
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⅓ cup chopped fresh parsley
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⅓ cup crumbled feta cheese (optional or vegan alternative)
Lemon-Herb Dressing:
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¼ cup extra-virgin olive oil
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3 tbsp fresh lemon juice
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1 garlic clove, minced
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1 tsp dried oregano
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½ tsp sea salt
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¼ tsp black pepper
Optional Protein or Toppings:
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Grilled chicken, shrimp, falafel, or soft-boiled eggs
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Avocado slices, roasted chickpeas, artichoke hearts, or red pepper flakes
Instructions
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Cook the Quinoa:
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Rinse quinoa under cold water for 1 min.
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Combine quinoa and water or broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer 15 min.
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Remove from heat, keep covered for 10 min, then fluff with a fork. Spread on a baking sheet to cool slightly.
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Prep Veggies:
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Halve tomatoes, dice cucumber, slice olives, chop parsley. Drain soaked red onions.
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Make the Dressing:
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Whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper until slightly emulsified. Taste and adjust seasoning.
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Assemble the Bowl:
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In a large mixing bowl, combine quinoa, tomatoes, cucumber, olives, red onion, and most parsley (reserve a bit for garnish).
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Pour ¾ of the dressing over the mixture and gently toss.
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Taste & Adjust:
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Taste for salt, pepper, or extra lemon. Let sit 15 min if possible to let flavors meld.
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Serve:
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Divide into bowls, top with crumbled feta and reserved parsley. Optional: extra drizzle of olive oil. Serve with pita, naan, or add protein for a fuller meal.
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Notes
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Quinoa Troubleshooting: Ratio = 1 cup quinoa : 1 ¾ cups liquid. Rest after cooking, cool completely before tossing to prevent soggy veggies.
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Meal Prep Friendly: Assemble in jars with dressing at the bottom, quinoa next, sturdy veggies on top, and tomatoes/feta at the very top. Shake before eating.
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Flavor Boosters: Extra lemon juice, high-quality olive oil, Kalamata olives, or a pinch of red pepper flakes.
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