Mediterranean Quinoa Bowl Flavors (Printable)

Quinoa, fresh veggies, feta, chickpeas, and zesty dressing combine for a vibrant Mediterranean bowl.

# What You’ll Need:

→ Grains

01 - 1 cup quinoa, rinsed
02 - 2 cups water

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 cup cucumber, peeled and diced
05 - 1/2 cup red onion, finely chopped
06 - 1 cup baby spinach or arugula
07 - 1/2 cup kalamata olives, pitted and halved

→ Cheese & Legumes

08 - 1/2 cup feta cheese, crumbled
09 - 1 cup canned chickpeas, rinsed and drained

→ Dressing

10 - 3 tablespoons tahini
11 - 2 tablespoons extra-virgin olive oil
12 - 1 lemon, juiced
13 - 1 garlic clove, minced
14 - 1 tablespoon water, as needed
15 - Salt and freshly ground black pepper, to taste

→ Optional Garnishes

16 - 2 tablespoons fresh parsley, chopped
17 - 1 teaspoon sumac (optional)

# How-To Steps:

01 - Combine the rinsed quinoa and water in a medium saucepan. Bring to a boil over medium-high heat, reduce to low, cover, and simmer for 15 minutes or until the water is fully absorbed. Remove from heat, keep covered for 5 minutes, then fluff with a fork and let cool slightly.
02 - While the quinoa cooks, halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and halve the kalamata olives.
03 - In a small bowl, whisk tahini, olive oil, lemon juice, minced garlic, and 1 tablespoon of water until smooth. Season with salt and freshly ground black pepper, adding more water to reach desired consistency.
04 - Layer baby spinach or arugula into serving bowls. Top with portions of quinoa, cherry tomatoes, cucumber, chopped onion, olives, chickpeas, and crumbled feta cheese.
05 - Drizzle the prepared lemon-tahini dressing over each bowl. Garnish with fresh parsley and sumac, if desired.
06 - Serve immediately, or refrigerate covered for up to 2 days.

# Expert Advice:

01 -
  • Quick to prepare so it fits into hectic weeknights
  • Packed with plant-based protein and wholesome ingredients
  • Naturally gluten free and vegetarian
  • A customizable bowl that works for meal prep and leftovers
  • Fresh and zesty flavors that brighten any table
02 -
  • Rich in fiber and plant protein
  • Naturally gluten free and meal prep friendly
  • A balanced bowl loaded with antioxidants
03 -
  • Do not skip rinsing the quinoa or you may end up with bitterness
  • For best flavor zest your lemon before juicing then add to the dressing
  • Toast pine nuts or pumpkin seeds for a crunchy upgrade

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