Mediterranean Quinoa Bowl: A Vibrant, Protein-Packed Meal
Craving a quick, healthy dinner that’ll transport your taste buds to sun-soaked Greek islands? Look no further than this Mediterranean Quinoa Bowl. It’s a flavor explosion that’s as nutritious as it is delicious.
Prep time:
15 minutes
Cook time:
30 minutes
Total time:
45 minutes
Servings:
4
Difficulty:
Easy
Dietary tags:
Vegetarian, Gluten-free (check quinoa packaging)
Equipment Needed:
• Medium saucepan
• Large skillet
• Cutting board and chef’s knife
• Measuring cups and spoons
• Baking sheet (for roasted chickpeas)
Ingredients:
• 1.5 cups (270g) uncooked quinoa
• 1 can (400g) chickpeas, drained and rinsed
• 1 cup (150g) cucumber, diced
• 1 cup (150g) cherry tomatoes, halved
• 1 cup (150g) bell pepper, diced
• 1/4 cup (40g) red onion, thinly sliced
• 1/2 cup (75g) crumbled feta cheese
• 1/2 cup (120g) Greek yogurt
• 1/2 cup (75g) Mediterranean olives, pitted
• 2 tbsp (30ml) extra virgin olive oil
• Juice of 1 lemon
• 1 tsp dried oregano
• Salt and pepper to taste
Method:
1. Rinse quinoa in a fine-mesh strainer. Add to saucepan with 3 cups water and a pinch of salt.
2. Bring quinoa to a boil, then reduce heat to low. Cover and simmer for 15 minutes until water is absorbed and quinoa is fluffy.
3. While quinoa cooks, preheat oven to 400°F (200°C). Toss chickpeas with 1 tbsp olive oil, oregano, salt, and pepper on a baking sheet.
4. Roast chickpeas for 20-25 minutes, shaking the pan halfway through. They’re done when golden and crispy.
5. Chop all your veggies while the quinoa and chickpeas cook. Multitasking for the win!
6. In a large bowl, combine cooked quinoa, roasted chickpeas, cucumber, tomatoes, bell pepper, and red onion.
7. Drizzle with remaining olive oil and lemon juice. Toss gently to combine.
8. Divide the mixture between four bowls. Top each with feta, olives, and a dollop of Greek yogurt.
9. Finish with a sprinkle of extra oregano and cracked black pepper.
Crucial Tips:
• Don’t overcook the quinoa – it should be fluffy, not mushy.
• Taste and adjust seasoning before serving. A pinch of salt can make flavors pop!
• For meal prep, store components separately and assemble just before eating.
Storage:
Refrigerate leftovers in an airtight container for up to 3 days. The flavors get even better overnight!
Scaling:
This recipe doubles easily for bigger batches. Just maintain the same ratios.
Common Mistakes:
• Skipping the quinoa rinse (can lead to bitterness)
• Overcooking chickpeas (they’ll lose their crunch)
• Not drying vegetables thoroughly (can make the salad watery)
Variations:
• Vegan: Swap feta for marinated tofu cubes and use plant-based yogurt.
• Protein boost: Add grilled chicken or shrimp.
• Seasonal twist: Try roasted butternut squash in fall or grilled zucchini in summer.
I’ve made this Mediterranean Quinoa Bowl more times than I can count, and it never fails to satisfy. It’s my go-to when I want something that feels fancy but doesn’t require hours in the kitchen. The combination of nutty quinoa, crispy chickpeas, and fresh veggies is downright addictive.
Remember, the key to this dish is letting each ingredient shine. Don’t be shy with the lemon juice or herbs – they’re what give it that unmistakable Mediterranean flair. And if you’re feeling adventurous, try making your own tzatziki sauce to drizzle on top. Trust me, your taste buds will thank you!
