Mediterranean Quinoa Bowl

This vibrant Mediterranean quinoa bowl is packed with wholesome ingredients, crisp fresh vegetables, and bold, savory flavors. Dressed in a zesty herb vinaigrette, it makes for a refreshing, protein-rich lunch or a colorful dinner centerpiece.

Mediterranean Quinoa Bowl
  • Prep time: 14 minutes
  • Cook time: 37 minutes
  • Total time: 51 minutes
  • Servings: 4
  • Difficulty: Easy
  • Cuisine: International

Ingredients

  • 1 cup dry quinoa, rinsed thoroughly
  • 2 cups low-sodium vegetable broth
  • 1 cup English cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 cup crumbled feta cheese
  • 1/4 cup red onion, finely diced
  • 1 can (15 ounces) chickpeas, rinsed and drained
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper

Instructions

  1. Rinse the quinoa in a fine-mesh strainer under cold running water for 1 minute to remove its bitter outer coating (saponin).
  2. In a medium saucepan, combine the rinsed quinoa and vegetable broth, bringing the mixture to a boil over high heat.
  3. Reduce the heat to low, cover with a tight-fitting lid, and simmer for 15 minutes until the liquid is fully absorbed.
  4. Remove the saucepan from the heat and let the quinoa sit, covered, to steam for 5 minutes, then fluff with a fork and let cool slightly.
  5. In a small bowl, whisk together the olive oil, fresh lemon juice, dried oregano, garlic powder, salt, and black pepper to create the dressing.
  6. In a large mixing bowl, combine the cooked quinoa, diced cucumber, halved cherry tomatoes, Kalamata olives, diced red onion, and drained chickpeas.
  7. Drizzle the prepared herb vinaigrette over the salad and toss gently to coat all the ingredients evenly.
  8. Gently fold in the crumbled feta cheese to prevent it from breaking down too much.
  9. Serve immediately at room temperature, or chill in the refrigerator for an hour to let the flavors meld.

Tips

  • Rinsing the quinoa thoroughly before cooking is essential to wash away the natural saponin coating, which can taste bitter or soapy.
  • Cooking the quinoa in vegetable broth instead of plain water infuses the grains with savory flavor from the inside out.
  • Let the quinoa cool down to warm or room temperature before tossing with the fresh vegetables to keep the cucumbers and tomatoes crisp.

Frequently Asked Questions

Can I make this recipe vegan?

Yes, simply omit the feta cheese or substitute it with your favorite dairy-free vegan feta alternative.

How long does this salad keep in the fridge?

This salad holds up incredibly well and can be stored in an airtight container in the refrigerator for up to 4 days.

Can I prep this bowl in advance?

Absolutely, this is an excellent meal-prep dish; you can portion it into containers and the flavors will actually improve as it sits.