About This Recipe
Why You'll Love It
- 22g of plant-based protein per serving — keeps you full for hours
- Naturally gluten-free and packed with heart-healthy fats
- The lemon-herb dressing takes 2 minutes and elevates everything
- Perfect for meal prep — stays fresh in the fridge for 4 days
Mediterranean Quinoa Bowl
Ingredients
- 1 cup dry quinoa
- 1 can (400g) chickpeas, drained
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cup Kalamata olives
- 100g feta cheese, crumbled
- 2 tbsp fresh parsley
- Dressing: 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 clove garlic, minced
- 1 tsp dried oregano
Instructions
- 1Cook quinoa Cook per package instructions. Fluff and cool slightly.
- 2Make dressing Whisk oil, lemon juice, garlic, oregano, salt, pepper.
- 3Prep toppings Dice cucumber, halve tomatoes, slice onion.
- 4Assemble Divide quinoa, arrange toppings, drizzle dressing.
- 5Finish Top with feta, parsley, and extra lemon juice.
Ingredients
Step-by-Step Instructions
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1
Cook the quinoa
Rinse the quinoa under cold water to remove the bitter coating. Combine with 2 cups of water and a pinch of salt in a saucepan. Bring to a boil, reduce to a simmer, cover, and cook 15 minutes. Remove from heat and let steam for 5 minutes, then fluff with a fork.
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2
Make the lemon-herb dressing
In a small bowl or jar, whisk together the olive oil, freshly squeezed lemon juice, minced garlic, dried oregano, a generous pinch of salt, and black pepper. Taste and adjust — it should be bright, tangy, and well-seasoned. Add more lemon if needed.
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3
Prepare all toppings
While the quinoa cooks: dice the cucumber into small cubes, halve the cherry tomatoes, thinly slice the red onion (soak in cold water for 10 minutes to mellow the sharpness), and drain and rinse the chickpeas.
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4
Assemble the bowls
Divide the quinoa between two wide bowls. Arrange the chickpeas, cucumber, tomatoes, red onion, and olives on top of the quinoa in sections — it looks more beautiful and makes it easier to eat each component together.
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5
Dress and finish
Drizzle generously with the lemon-herb dressing. Top with crumbled feta cheese and a generous handful of fresh parsley. Add an extra squeeze of lemon and a crack of black pepper. Serve immediately or refrigerate (dressing separate) for meal prep.
Pro Tips
- Use vegetable broth instead of water to cook the quinoa for 10x more flavor.
- For crispier chickpeas, pat them dry and roast at 425°F for 20 minutes before adding to the bowl.
- Make the dressing in double quantity — it keeps in the fridge for a week and works on salads, grilled fish, and roasted veggies.
- Let the quinoa cool slightly before assembling so the tomatoes and cucumber don't wilt from the heat.
Delicious Variations
- With Grilled Chicken: Add sliced grilled chicken breast for extra protein.
- With Salmon: Top with a flaked baked salmon fillet for omega-3 richness.
- Vegan: Skip the feta and add a dollop of hummus and extra chickpeas instead.
- With Hummus Base: Spread a generous layer of hummus under the quinoa for a creamier bowl.
Frequently Asked Questions
Nutrition Per Serving