Fresh Mediterranean Quinoa Power Bowl
A vibrant and wholesome Mediterranean quinoa bowl packed with fresh vegetables, herbs, and a zesty lemon-olive oil dressing. Perfect for a quick, healthy lunch or a colorful side dish.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Cuisine: Mediterranean
Ingredients
Scale
- 1 cup (170g) dry quinoa, rinsed
- 2 cups (480ml) water or low-sodium vegetable broth
- 1 cup (150g) cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/4 cup red onion, finely diced
- 1/2 cup (75g) Kalamata olives, pitted and halved
- 1/2 cup (75g) feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped (optional)
- 3 tablespoons extra virgin olive oil
- Juice of 1 large lemon (about 3 tablespoons)
- 1 clove garlic, minced
- 1/2 teaspoon ground cumin
- Salt and black pepper to taste
Instructions
- Toast the quinoa: Place the rinsed quinoa in a dry medium saucepan over medium heat. Stir constantly for 3-4 minutes until a subtle nutty aroma develops. (Optional but recommended.)
- Cook the quinoa: Add 2 cups (480ml) of water or vegetable broth to the pan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes without lifting the lid.
- Rest and fluff: Remove from heat and let sit covered for 5 minutes. Fluff with a fork to separate grains.
- Prepare the veggies and herbs: Halve cherry tomatoes, dice cucumber, finely chop red onion, parsley, and mint. Pit and halve olives. Crumble feta cheese.
- Make the dressing: Whisk together olive oil, lemon juice, minced garlic, ground cumin, salt, and pepper in a small bowl. Adjust lemon or oil to taste.
- Combine everything: In a large mixing bowl, add cooled quinoa, tomatoes, cucumber, onion, olives, herbs, and feta. Pour dressing over and gently toss to coat evenly.
- Taste and adjust seasoning with additional salt or lemon juice if needed.
- Serve: Enjoy at room temperature or chilled. Optionally, sprinkle toasted pine nuts or pumpkin seeds on top before serving.
Notes
Rinsing quinoa thoroughly removes bitterness. Toasting quinoa before cooking adds a subtle nutty flavor. Keep dressing separate if meal prepping to maintain veggie crispness. Fresh lemon juice is essential for best flavor. Can add grilled chicken, shrimp, or chickpeas for protein boost. Feta can be substituted with goat cheese or dairy-free alternatives for vegan version.
Nutrition
- Serving Size: About 1 1/2 cups per
- Calories: 375
- Sugar: 5
- Sodium: 450
- Fat: 13.5
- Saturated Fat: 3.5
- Carbohydrates: 42.5
- Fiber: 7
- Protein: 13.5
Keywords: quinoa bowl, Mediterranean, healthy lunch, easy recipe, vegetarian, gluten-free, fresh, lemon dressing, feta cheese, power bowl