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Fresh Mediterranean Quinoa Bowls

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A vibrant and satisfying Mediterranean quinoa bowl featuring fresh veggies, hearty quinoa, and a zesty lemon-olive oil dressing. Perfect for quick meal prep and adaptable to various dietary needs.

Ingredients

Scale
  • 1 cup (170g) uncooked quinoa, rinsed well
  • 1 medium cucumber, diced
  • 1 cup (150g) cherry tomatoes, halved
  • 1/3 cup (50g) Kalamata olives, pitted and sliced
  • 1 small red onion, finely chopped
  • 1/2 cup (75g) feta cheese, crumbled (optional)
  • 1/4 cup fresh parsley, loosely packed and chopped
  • 2 tablespoons fresh mint, chopped (optional)
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons extra virgin olive oil
  • 1 clove garlic, minced
  • Salt and black pepper to taste (about 1/2 teaspoon salt)
  • Optional add-ins: cooked chickpeas or grilled chicken for extra protein

Instructions

  1. Rinse 1 cup (170g) of quinoa under cold running water using a fine mesh strainer to remove bitterness. Drain well. (3 minutes)
  2. In a medium saucepan, combine rinsed quinoa with 2 cups (480ml) of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes. Fluff with a fork. (Total 20 minutes)
  3. While quinoa cooks, dice 1 medium cucumber, halve 1 cup (150g) cherry tomatoes, slice 1/3 cup (50g) Kalamata olives, finely chop 1 small red onion, chop 1/4 cup parsley and 2 tablespoons mint if using. (10 minutes)
  4. In a small bowl, whisk together 3 tablespoons fresh lemon juice, 3 tablespoons extra virgin olive oil, minced garlic, salt, and freshly cracked black pepper. Adjust seasoning to taste. (3 minutes)
  5. Transfer cooked quinoa to a large mixing bowl. Add chopped vegetables, olives, and herbs. Drizzle dressing over and toss gently to combine. (5 minutes)
  6. Crumble 1/2 cup (75g) feta cheese on top and lightly toss. Optionally, save feta for topping individual bowls. (2 minutes)
  7. Serve immediately or cover and refrigerate for up to 4 days to let flavors meld. (Optional resting time: 1 hour or more)

Notes

Rinse quinoa thoroughly to remove bitterness. Keep lid tight while cooking quinoa to trap steam and avoid stirring to prevent mushiness. Whisk dressing until emulsified for better flavor cling. Dress half the bowl if meal prepping to avoid sogginess. Adjust water amount if quinoa is too wet or chewy. Fresh herbs and feta do not freeze well; add fresh after thawing if freezing quinoa mixture alone.

Nutrition

Keywords: Mediterranean quinoa bowl, easy meal prep, healthy quinoa recipe, vegetarian quinoa bowl, gluten-free quinoa bowl, fresh quinoa salad

Find it online: https://milaspoon.com/fresh-mediterranean-quinoa-bowls-easy-meal-prep-recipe-for-busy-days/