Description
This vibrant Quinoa Mediterranean Bowl combines protein-rich tri-color quinoa with fresh vegetables, chickpeas, olives, and feta cheese, all tied together with a zesty lemon-herb dressing. It’s a nutritious, customizable meal perfect for lunch or dinner that captures the bright flavors of Mediterranean cuisine in one satisfying bowl.
Ingredients
Scale
- 1 cup tri-color quinoa, rinsed
- 2 cups low-sodium chicken or vegetable broth (or water)
- 1 pint cherry tomatoes, halved
- 1 medium English cucumber, diced
- ½ small red onion, finely chopped
- 1 cup canned chickpeas, drained and rinsed
- ½ cup Kalamata olives, pitted and sliced
- 4 oz feta cheese, crumbled
- ¼ cup fresh parsley, chopped
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice (about 1 lemon)
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt & freshly cracked black pepper, to taste
- Optional: red pepper flakes or a drizzle of tzatziki
Instructions
- In a medium saucepan, bring the rinsed quinoa and broth (or water) to a gentle boil. Reduce heat to low, cover, and let it simmer for about 15 minutes—until all the liquid is absorbed. Fluff with a fork, then set aside to cool slightly.
- While the quinoa cooks, prepare your vegetables: dice the tomatoes, cucumber, and red onion into bite-sized pieces.
- In a small bowl, whisk together the olive oil, lemon juice, garlic, and oregano. Season with salt and pepper to taste.
- In a large mixing bowl (or individual serving bowls), combine the warm quinoa, chopped vegetables, chickpeas, and olives.
- Pour the lemon-olive oil dressing over the top and gently toss so everything’s coated in flavor.
- Sprinkle the crumbled feta and fresh parsley over the top. Give one last light toss to incorporate.
- Serve immediately, or refrigerate and enjoy within 3 days.
Notes
- For a milder onion flavor, soak the chopped red onion in ice water for 10 minutes, then drain well before adding to the bowl.
- This recipe keeps beautifully in the refrigerator for up to 3 days, making it perfect for meal prep.
- For a vegan version, simply omit the feta cheese or substitute with a plant-based alternative.
- Try adding toasted pine nuts or slivered almonds for extra crunch.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Dish, Salad
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 375
- Sugar: 4g
- Sodium: 580mg
- Fat: 17g
- Saturated Fat: 5g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 13g
- Cholesterol: 25mg
Keywords: quinoa mediterranean bowl, mediterranean quinoa salad, healthy grain bowl, vegetarian protein bowl, meal prep lunch, mediterranean diet recipe, feta chickpea salad