Print

Mediterranean Quinoa Bowl: Easy Fresh Chickpeas & Feta Recipe

Mediterranean Quinoa Bowl - featured image
Print Recipe

This vibrant Mediterranean Quinoa Bowl features fluffy quinoa, creamy feta, crisp veggies, and chickpeas tossed in a zesty lemon-Dijon dressing. It’s quick, wholesome, and perfect for lunch, dinner, or meal prep.

Ingredients

Scale
  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium vegetable broth
  • 1 cup canned chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/2 cup fresh parsley, chopped
  • 1/4 cup Kalamata olives, pitted and sliced (optional)
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • 1/2 teaspoon dried oregano
  • Salt & black pepper, to taste
  • 1/2 cup feta cheese, crumbled (use dairy-free feta for vegan option)
  • 2 tablespoons roasted pine nuts or slivered almonds (optional)
  • Extra parsley or mint for garnish

Instructions

  1. Rinse quinoa thoroughly using a fine mesh strainer to remove bitterness.
  2. Place quinoa in a saucepan with water or vegetable broth. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes. Let sit off heat for 5 minutes.
  3. While quinoa cooks, halve cherry tomatoes, dice cucumber, finely chop red onion, chop parsley, and slice olives if using. Place all veggies in a large mixing bowl.
  4. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and black pepper. Adjust seasoning to taste.
  5. Fluff cooked quinoa with a fork and add to the mixing bowl with veggies and chickpeas. Pour dressing over and gently toss until evenly coated.
  6. Sprinkle crumbled feta and roasted pine nuts or almonds over the bowl. Add extra parsley or mint if desired. Toss gently to distribute feta.
  7. Serve in bowls, garnish with more herbs, and enjoy immediately or chill for later.

Notes

Rinse quinoa well to avoid bitterness. Fluff quinoa with a fork, not a spoon, to prevent gumminess. Add dressing gradually and toss gently. Chill for 30 minutes before serving for deeper flavor. If prepping ahead, keep feta and nuts separate until serving. For vegan, use dairy-free feta and omit nuts for nut-free.

Nutrition

Keywords: quinoa bowl, Mediterranean, chickpeas, feta, healthy lunch, vegetarian, gluten-free, grain bowl, easy recipe, meal prep

Find it online: https://chrisfeasts.com/mediterranean-quinoa-bowl-easy-fresh-chickpeas-and-feta-recipe/