Name: Mediterranean Quinoa Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 cup Quinoa; 2 cups Water or Vegetable Broth; 1 can Chickpeas, drained and rinsed; 1 cup Cherry Tomatoes, halved; 1 medium English Cucumber, diced; 0.25 cup Red Onion, finely diced; 0.5 cup Kalamata Olives, pitted; 0.5 cup Feta Cheese, crumbled; 3 tbsp Tahini; 2 tbsp Lemon Juice; 2 tbsp Extra Virgin Olive Oil; 1 clove Garlic, minced; 0.25 cup Fresh Parsley, chopped

"This nutrient-dense Mediterranean Quinoa Bowl is a colorful symphony of fluffy grains, crisp cucumbers, sun-ripened tomatoes, and creamy feta. It's an easy, refreshing meal that brings the bright flavors of the coast right to your kitchen table."

1 Ingredients

Qty	Item
1 cup 185 g	Quinoa
2 cups 480 ml	Water or Vegetable Broth
1 can 425 g	Chickpeas, drained and rinsed
1 cup 150 g	Cherry Tomatoes, halved
1 medium 200 g	English Cucumber, diced
0.25 cup 40 g	Red Onion, finely diced
0.5 cup 65 g	Kalamata Olives, pitted
0.5 cup 75 g	Feta Cheese, crumbled
3 tbsp 45 ml	Tahini
2 tbsp 30 ml	Lemon Juice
2 tbsp 30 ml	Extra Virgin Olive Oil
1 clove 5 g	Garlic, minced
0.25 cup 15 g	Fresh Parsley, chopped

2 Instructions

Step 1. Rinse the quinoa thoroughly under cold water using a fine-mesh sieve to remove its natural bitterness. In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the liquid is fully absorbed.

Step 2. Remove the saucepan from the heat and let it sit covered for 5 minutes. Fluff the quinoa gently with a fork and set it aside to cool slightly.

Step 3. While the quinoa is cooking, prepare the dressing by whisking together the tahini, lemon juice, olive oil, minced garlic, and 1-2 tablespoons of warm water until smooth and creamy. Season with salt and pepper to taste.

Step 4. In a large mixing bowl or four individual serving bowls, divide the cooked quinoa. Arrange the chickpeas, cherry tomatoes, cucumbers, red onion, and Kalamata olives on top.

Step 5. Sprinkle with crumbled feta cheese and chopped fresh parsley. Drizzle the lemon-tahini dressing generously over the bowls before serving.

·
To add a nuttier depth of flavor, toast the dry quinoa in the saucepan with a drizzle of olive oil for 2 minutes before adding the liquid.
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Meal prep tip: Store the dressing in a separate small container and wait to add the tomatoes and cucumbers until just before eating to keep them crisp.
·
Swap the chickpeas for roasted chicken or grilled shrimp if you want to increase the protein content.
·
Ensure your tahini is well-stirred before measuring, as the oil often separates in the jar.

? Frequently Asked Questions

Can I make this recipe vegan?

Yes! Simply omit the feta cheese or substitute it with a vegan feta alternative or extra olives for that salty kick.

Is this Mediterranean Quinoa Bowl gluten-free?

Absolutely. Quinoa is naturally gluten-free, making this an excellent choice for those with celiac disease or gluten sensitivity.

How long will this keep in the refrigerator?

The bowl will stay fresh in an airtight container for up to 3 to 4 days. If possible, keep the dressing separate to maintain the texture of the vegetables.

Can I eat this bowl warm or cold?

This dish is incredibly versatile; it tastes wonderful served warm immediately after cooking, or chilled as a refreshing grain salad.

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