Go Back
- 1 cup quinoa - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 red bell pepper, diced - 1 cup canned chickpeas, drained and rinsed - ¼ cup Kalamata olives, pitted and sliced - ¼ cup feta cheese, crumbled (optional) - ¼ cup fresh parsley, finely chopped The base of our Mediterranean quinoa bowls is quinoa. Quinoa is a great source of protein. It cooks up fluffy and light. Next, we add fresh veggies for color and crunch. Cherry tomatoes add sweetness, while cucumber gives a refreshing bite. The red bell pepper adds a hint of sweetness too. Chickpeas bring in more protein and texture. Kalamata olives add a briny flavor, which balances the dish. If you like, sprinkle feta cheese on top for creaminess. Fresh parsley brightens everything up and adds a fresh taste. - 3 tablespoons extra virgin olive oil - 2 tablespoons freshly squeezed lemon juice - 1 teaspoon dried oregano - Salt and freshly cracked pepper The dressing is simple but adds so much flavor. Extra virgin olive oil gives richness and depth. Fresh lemon juice adds a zesty kick and balances the oil. Dried oregano lends an earthy note that ties all the flavors together. Don’t forget salt and pepper! They enhance all the natural flavors in the bowl. - Servings: Makes 4 bowls - Presentation ideas: Serve in shallow bowls or on plates, garnished with extra parsley and lemon wedges For serving, this recipe makes four hearty bowls. You can enjoy them warm or cold. I often serve them in shallow bowls. It looks great! Garnish with extra parsley and a lemon wedge for a pop of color. This makes the meal feel special and fresh. {{ingredient_image_2}} To start, measure 1 cup of quinoa and rinse it well. This step helps remove any bitter taste. Next, in a medium saucepan, pour in 2 cups of vegetable broth or water. Bring the liquid to a rolling boil. Then, add the rinsed quinoa to the pot. Reduce the heat to low and cover it. Let it simmer for about 15 minutes. The quinoa will absorb all the liquid and become fluffy. After cooking, remove the pot from heat and let it sit for 5 more minutes. This steaming step makes your quinoa perfect! While the quinoa cooks, let's make the dressing. In a small bowl, whisk together 3 tablespoons of extra virgin olive oil and 2 tablespoons of freshly squeezed lemon juice. Add 1 teaspoon of dried oregano, along with a pinch of salt and freshly cracked pepper. Mix it until it’s well combined. Set it aside to let the flavors meld together. This will make your dressing taste even better! In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, chopped red bell pepper, drained chickpeas, sliced Kalamata olives, and chopped parsley. Stir gently to mix everything well. Once your quinoa is cooked, fluff it up with a fork. Let it cool a bit before folding it into the vegetable mix. You can serve this dish warm or chill it in the fridge for at least 30 minutes. Either way, it will taste great! To fluff quinoa, start by rinsing it well. This step removes the bitter coating called saponin. After cooking, let it sit covered for about five minutes. Then, use a fork to gently stir the quinoa. This method gives it a light and airy texture. Avoid using a spoon, as it can make the quinoa mushy. You can prep ingredients in advance for easy assembly. Cook the quinoa and let it cool. Store it in the fridge for up to three days. Chop the vegetables and keep them in airtight containers. You can also make the dressing ahead of time. This way, you can mix everything quickly when you are ready to eat. To add extra flavor, consider using fresh herbs like basil or mint. You can also try spices like cumin or paprika. For a kick, add a pinch of red pepper flakes. These ingredients enhance the dish and make it more exciting. Mix and match to find your favorite combinations. Pro Tips Rinse Your Quinoa: Always rinse quinoa under cold water before cooking to remove its natural coating, called saponin, which can make it taste bitter. Chill for Flavor: Allow the quinoa bowls to chill in the refrigerator for at least 30 minutes after mixing. This helps the flavors meld together beautifully. Customize Your Veggies: Feel free to swap in your favorite vegetables or whatever is in season for a personalized touch to your quinoa bowl. Extra Dressing: Serve with extra dressing on the side for those who like a little more flavor in their bowls! {{image_4}} You can make your quinoa bowl feel like a Greek feast. Add Kalamata olives for a salty kick. Top it off with tzatziki for a creamy touch. This yogurt sauce cools the dish and adds fresh flavor. You can also sprinkle some extra chopped parsley on top for added color and taste. For an Italian twist, use Italian herbs like basil and oregano. Mix in sundried tomatoes for a chewy texture and rich flavor. They bring a sweet and tangy element to the bowl. Don’t forget to toss in some grated Parmesan cheese to enhance the dish further. This will give a savory depth that pairs well with the vegetables. If you follow a vegan diet, skip the feta cheese. You can also use a plant-based yogurt instead of tzatziki. For gluten-free needs, quinoa is already a great choice. Ensure all other ingredients are certified gluten-free. You can swap olives for capers if you want a different flavor. This way, everyone can enjoy a delicious meal! To keep your quinoa bowls fresh, store them in the fridge. Use an airtight container. This helps to lock in moisture and flavor. Properly stored, they last about 3 to 5 days. Before serving, check for any off smells or changes in color. If you want to keep your quinoa bowls longer, freezing works well. First, let the bowls cool completely. Then, place them in freezer-safe containers. You can also use freezer bags. Remove as much air as possible. They can last up to 3 months in the freezer. Just label the bags with the date for easy tracking. When you’re ready to eat, reheating your quinoa bowls is easy. For best results, use the microwave. Place the bowl in the microwave and cover it with a damp paper towel. Heat for 1 to 2 minutes, stirring halfway. This helps keep the texture nice. You can also reheat them on the stove. Add a splash of water, cover the pan, and heat over low. This method helps maintain the flavors. Enjoy your meal as if it were just made! You can use several grains or proteins instead of quinoa. Here are a few great options: - Couscous: Quick to cook and offers a fluffy texture. - Farro: Chewy and hearty, it brings a nutty flavor. - Brown rice: A classic choice, it’s filling and nutritious. - Barley: Adds a chewy bite and is high in fiber. - Chickpeas or lentils: Great for extra protein and fiber. These options can fit well in your Mediterranean quinoa bowls. Mix and match to find your favorite! When stored correctly, the Mediterranean quinoa bowls last about 3 to 5 days in the fridge. Be sure to: - Use an airtight container: This keeps the bowls fresh. - Cool completely before sealing: This helps prevent condensation. Check for any signs of spoilage before eating. If it smells off or looks strange, it's best to toss it. Yes, you can easily make this recipe in advance! Here are some tips: - Cook quinoa ahead of time: You can prepare the quinoa and store it in the fridge. - Chop veggies the night before: This cuts down on prep time. - Mix everything before serving: Combine all ingredients just before you eat for the best taste. Meal prepping these bowls means you'll have healthy meals ready to go. Perfect for busy weeks! Mediterranean quinoa bowls are easy to make and full of flavor. We covered the key ingredients, cooking steps, and serving tips. You can customize these bowls with various toppings and spices. Whether you prefer them chilled or warm, they fit any meal. Store leftovers wisely to enjoy later. With a few tricks, you can make this dish even more delicious. Explore different variations to suit your taste. Enjoy creating tasty meals that are healthy and satisfying.

Mediterranean Quinoa Bowls

A refreshing and nutritious quinoa bowl packed with Mediterranean flavors.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 350 kcal

Ingredients
  

  • 1 cup quinoa, thoroughly rinsed
  • 2 cups vegetable broth or water
  • 1 cup cherry tomatoes, halved
  • 1 whole cucumber, diced into small cubes
  • 1 whole red bell pepper, diced
  • 1 cup canned chickpeas, drained and rinsed
  • 0.25 cup Kalamata olives, pitted and sliced
  • 0.25 cup feta cheese, crumbled (optional)
  • 0.25 cup fresh parsley, finely chopped
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 1 teaspoon dried oregano
  • to taste salt and freshly cracked pepper

Instructions
 

  • In a medium saucepan, pour in the vegetable broth (or water) and bring it to a rolling boil. Add the rinsed quinoa, then reduce the heat to low and cover the pot. Let it simmer for about 15 minutes, or until the quinoa has fully absorbed the liquid and is fluffy. Once done, remove from heat and let it steam in the covered pot for an additional 5 minutes.
  • While the quinoa cooks, prepare the dressing by whisking together the extra virgin olive oil, freshly squeezed lemon juice, dried oregano, and a pinch of salt and pepper in a small bowl. Set it aside to allow the flavors to meld.
  • In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, chopped red bell pepper, drained chickpeas, sliced Kalamata olives, and chopped parsley. Stir gently to combine.
  • When the quinoa is finished cooking, use a fork to fluff it up before allowing it to cool slightly. Once cooled, fold the quinoa into the vegetable mixture using a gentle motion to preserve the integrity of the vegetables.
  • Drizzle the prepared dressing over the quinoa and vegetable blend, then toss everything together until the mixture is well coated with the dressing.
  • If desired, sprinkle the crumbled feta cheese on top and give it a gentle toss to incorporate it into the salad.
  • Taste the salad and adjust the seasoning by adding more salt or freshly cracked pepper if needed.
  • Serve the Mediterranean quinoa bowls immediately for a warm dish, or chill in the refrigerator for at least 30 minutes for a refreshing, cold salad option!

Notes

Serve the quinoa bowls in shallow bowls or on plates, garnished with extra parsley and lemon wedges for a vibrant look.
Keyword healthy, Mediterranean, quinoa, salad, vegan