Ingredients:
For the Bowl:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 2 cups cherry tomatoes, halved
- 1 large cucumber, diced
- 1 red bell pepper, diced
- 1/2 red onion, finely diced
- 1 cup chickpeas, drained and rinsed
- 1/2 cup kalamata olives, sliced
- 1/2 cup crumbled feta cheese (optional)
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh mint, chopped
For the Lemon-Herb Dressing:
- 1/4 cup extra virgin olive oil
- 3 tbsp fresh lemon juice
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1/2 tsp sea salt
- 1/4 tsp black pepper
Instructions:
- Cook quinoa: Combine quinoa and vegetable broth in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 12-15 minutes until liquid is absorbed. Fluff with a fork and let cool slightly.
- Prepare vegetables: While quinoa cooks, dice all vegetables and place in a large mixing bowl.
- Make dressing: In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
- Assemble bowl: Add cooked quinoa to the vegetables along with chickpeas, olives, and fresh herbs.
- Dress and toss: Pour dressing over the bowl and toss gently to combine all ingredients.
- Add feta: If using, sprinkle crumbled feta cheese on top.
- Serve: Enjoy immediately or refrigerate for up to 4 days for meal prep.
Nutrition (per serving):
Calories: 385 | Protein: 14g | Carbs: 48g | Fiber: 11g | Fat: 16g
Mediterranean Magic in a Bowl
Discover the heart-healthy power of Mediterranean cuisine with this vibrant quinoa bowl that combines nutrient-dense ingredients inspired by the world’s healthiest diet. This colorful lunch bowl delivers complete protein, healthy fats, and an abundance of vegetables in just 20 minutes—perfect for meal prep or a quick weekday lunch.
The Mediterranean diet consistently ranks as one of the world’s healthiest eating patterns, associated with reduced risk of heart disease, improved brain health, and increased longevity. This recipe captures all those benefits in a single, delicious bowl that’s as beautiful as it is nourishing.
Health Benefits
- Heart Health: Olive oil and quinoa support cardiovascular health and reduce inflammation
- Complete Protein: Quinoa provides all nine essential amino acids for muscle health
- Blood Pressure Support: Potassium-rich vegetables help maintain healthy blood pressure
- Digestive Wellness: High fiber content supports gut health and regular digestion
- Antioxidant Rich: Colorful vegetables provide diverse phytonutrients and antioxidants
- Blood Sugar Balance: Low glycemic index ingredients prevent energy crashes
Chef’s Tips for Perfect Results
- Rinse Your Quinoa: Always rinse quinoa thoroughly to remove bitter saponins coating the seeds
- Perfect Quinoa Ratio: Use 2:1 liquid to quinoa ratio for fluffy, not mushy results
- Meal Prep Pro: Make a large batch on Sunday; it stores beautifully for 4-5 days
- Customize Your Bowl: Add grilled chicken, shrimp, or tofu for extra protein
- Fresh Herbs Matter: Don’t skip the fresh herbs—they provide authentic Mediterranean flavor
- Dress Before Serving: Add dressing just before eating to keep vegetables crisp
Frequently Asked Questions
Can I substitute the quinoa?
Yes! Try bulgur wheat, farro, or brown rice for different textures. Adjust cooking times accordingly. For a grain-free option, use cauliflower rice.
How long does this keep in the refrigerator?
The quinoa bowl stays fresh for 4-5 days when stored in an airtight container. Store the dressing separately and add just before eating for best texture.
Can I make this vegan?
Absolutely! Simply omit the feta cheese or substitute with vegan feta. The bowl is naturally plant-based and protein-rich from the quinoa and chickpeas.
Is this recipe gluten-free?
Yes! Quinoa is naturally gluten-free, making this perfect for those with gluten sensitivities or celiac disease.
Embrace Mediterranean Wellness
This Mediterranean quinoa bowl brings the legendary health benefits of the Mediterranean diet to your everyday meals. Rich in heart-healthy fats, plant-based protein, and colorful vegetables, it’s a complete meal that nourishes your body while delighting your taste buds.
Whether you’re meal prepping for the week or need a quick, nutritious lunch, this bowl delivers satisfaction and wellness in every bite.