Description
A vibrant and nutritious Mediterranean quinoa bowl featuring fluffy quinoa, protein-packed chickpeas, fresh cucumbers, juicy cherry tomatoes, Kalamata olives, creamy feta, and a zesty lemon-herb dressing. This vegetarian and gluten-free meal is perfect for a wholesome lunch or make-ahead meal prep, delivering balanced flavors and satisfying textures in every bite.
Ingredients
Main Ingredients
- 2 cups cooked quinoa
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cup Kalamata olives
- ½ cup crumbled feta cheese
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint, chopped
Dressing
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- ½ tsp dried oregano
- ½ tsp salt
- ¼ tsp black pepper
Instructions
- Cook Quinoa: Rinse the quinoa under cold water and cook it according to the package instructions, typically by simmering in water on the stovetop for about 15 minutes until fluffy. Once cooked, let it cool slightly to room temperature.
- Combine Main Ingredients: In a large mixing bowl, add the cooked quinoa, drained chickpeas, diced cucumber, halved cherry tomatoes, thinly sliced red onion, Kalamata olives, crumbled feta cheese, and chopped parsley and mint. Gently toss to combine the ingredients evenly.
- Prepare Dressing: In a small bowl, whisk together the olive oil, fresh lemon juice, red wine vinegar, Dijon mustard, minced garlic, dried oregano, salt, and black pepper until the dressing is emulsified and smooth.
- Mix Dressing with Salad: Pour the lemon-herb dressing over the quinoa and vegetable mixture. Toss everything gently but thoroughly until all components are evenly coated with the dressing, ensuring balanced flavor throughout.
- Serve or Store: Divide the Mediterranean quinoa bowl into four portions and serve immediately for a fresh meal. Alternatively, cover and refrigerate the bowls for meal prep; they will keep well for up to 4 days in airtight containers.
Notes
- For extra protein, add grilled chicken, salmon, or shrimp.
- Use a dairy-free feta alternative to make the recipe vegan-friendly.
- Incorporate roasted red peppers or artichoke hearts to boost Mediterranean flavors.
- Store leftovers in airtight containers in the refrigerator for up to 4 days to maintain freshness.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course, Bowl, Salad, Lunch
- Method: Stovetop, No-Cook
- Cuisine: Mediterranean
