Go Back
- 1 cup quinoa, rinsed - 2 cups vegetable broth - 1 can (15 oz) chickpeas, drained and rinsed - 1 cup cherry tomatoes, halved - 1 cucumber, diced - ½ red onion, finely chopped - ¼ cup kalamata olives, sliced - ¼ cup feta cheese, crumbled - 3 tablespoons olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste - Fresh parsley for garnish For this dish, quinoa is the star. It is light and fluffy. Chickpeas add protein and texture. Cherry tomatoes bring sweetness, while cucumber gives crunch. Red onion adds a sharp bite, and olives give a briny taste. Feta cheese adds creaminess and tang. Olive oil and lemon juice make a bright dressing, while oregano adds depth. You can add more flavors with simple toppings. Here are a few ideas: - Avocado slices for creaminess - Roasted red peppers for extra sweetness - Spinach for a nutrient boost - Nuts or seeds for crunch Feel free to mix and match. Each topping offers its own unique taste. To make this bowl, you need a few key tools: - A medium saucepan for cooking quinoa - A large mixing bowl for combining ingredients - A small bowl for whisking the dressing - A fork for fluffing the quinoa These tools help you create a tasty meal in just one pot. Enjoy the ease of clean-up! {{ingredient_image_1}} To make a tasty Mediterranean quinoa bowl, start by cooking the quinoa. Pour 2 cups of vegetable broth into a saucepan. Turn the heat to medium and bring it to a boil. Once it boils, add 1 cup of rinsed quinoa. Stir it well, then cover the pan. Reduce the heat to low. Let it cook for about 15 minutes. The quinoa should absorb all the broth and become fluffy. After 15 minutes, remove it from the heat. Let it sit for 5 minutes with the lid on. This resting time makes it even fluffier. While the quinoa cooks, prepare the veggies. In a large bowl, combine 1 can of drained chickpeas, 1 cup of halved cherry tomatoes, 1 diced cucumber, ½ finely chopped red onion, and ¼ cup of sliced kalamata olives. Add in ¼ cup of crumbled feta cheese. This mix of flavors and colors makes the bowl vibrant and fresh. Next, make the dressing. In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 teaspoon of dried oregano, salt, and pepper. This dressing adds zest to your bowl. Once the quinoa is ready, fluff it with a fork. Add it to the bowl with the vegetables and chickpeas. Pour the dressing over the top. Gently toss everything together until it blends well. Taste and adjust the seasoning if needed. For a nice touch, sprinkle some fresh parsley on top before serving. Now, your colorful Mediterranean quinoa bowl is ready! To ensure your quinoa is fluffy, always rinse it before cooking. This removes any bitter saponins. Also, use the right ratio of broth to quinoa. Stick to 2 cups of broth for every cup of quinoa. When it cooks, do not lift the lid too early. This keeps the steam inside, which helps cook it evenly. Finally, fluff it with a fork, not a spoon, after cooking. This keeps the grains separate. Making the dressing is simple and quick. Use a small bowl for this task. Start by adding the olive oil and lemon juice. Whisk them together until they blend well. Then, add the dried oregano, salt, and pepper. Taste it to see if it needs more seasoning. The dressing should balance the flavors of the quinoa and veggies. This step is key for a delicious meal. To save time, rinse your quinoa in advance. You can do this while prepping other ingredients. Use a quick-cooking method. Instead of boiling, use a microwave. Combine quinoa and broth in a microwave-safe bowl. Cook for about 10 minutes. This speeds up your meal prep. Use canned chickpeas for instant protein. You won’t need to cook them at all. You can change this bowl to fit your taste. Swap quinoa for brown rice or couscous. Add your favorite veggies like bell peppers or spinach. You can even mix in fruits like avocado or mango for a twist. Try different cheeses too, like goat cheese or vegan cheese. This way, every bowl can be unique. Garnish your bowl with extra feta and parsley. This adds more color and taste. For a spicy kick, add red pepper flakes. You can also drizzle balsamic glaze for sweetness. Serve with warm pita bread or a side salad. These small touches make your meal feel special. Pro Tips Perfectly Cooked Quinoa: To ensure your quinoa is fluffy and not mushy, rinse it well before cooking to remove saponins, which can give a bitter taste. Chill for Flavor: For an even more refreshing taste, let the quinoa bowl chill in the refrigerator for 30 minutes before serving. This allows the flavors to meld beautifully. Customize Your Veggies: Feel free to add or substitute your favorite vegetables like bell peppers or spinach to make the bowl your own. Extra Zing: Add a pinch of red pepper flakes or a splash of balsamic vinegar to the dressing for an extra kick of flavor! {{image_2}} You can easily make this dish vegan and gluten-free. Quinoa is already gluten-free. Just skip the feta cheese or use a vegan version. For added creaminess, try mashed avocado. This keeps your meal rich and satisfying without dairy. You can also swap chickpeas with black beans for a different taste. If you want to add protein, consider grilled chicken or shrimp. These options add flavor and substance. You can also use baked tofu for a plant-based boost. Simply cube the tofu and toss it into the mix. Each option will change the flavor, making it unique every time. Using seasonal ingredients can make your dish fresh and fun. In summer, add bell peppers or zucchini for crunch. In fall, try roasted sweet potatoes or pumpkin for warmth. Each season brings new flavors to explore. This not only keeps the meal exciting but also supports local farms. After making your Mediterranean quinoa bowl, let it cool down. Transfer any leftovers to an airtight container. This keeps your food fresh and tasty. Store it in the fridge. It is best to eat leftovers within three days. If you want to save it longer, consider freezing it. Just be sure to use a freezer-safe container. To reheat, you can use the microwave or the stove. For the microwave, put your quinoa bowl in a safe dish. Heat it for about one to two minutes. Stir halfway through to heat evenly. If using the stove, add a splash of water to a pan. Heat over low heat, stirring until warmed through. This helps keep the quinoa fluffy. Most of the ingredients in your quinoa bowl have great shelf lives. Quinoa can last for a long time in a cool, dry cupboard. Chickpeas in a can are good for years if unopened. Fresh veggies like tomatoes and cucumbers should be used within a week. Feta cheese lasts about a week once opened. Always check for any signs of spoilage before using. Quinoa takes about 15 minutes to cook. First, bring vegetable broth to a boil. Then, add rinsed quinoa and cover. Lower the heat and let it simmer. After 15 minutes, the quinoa should be fluffy. Yes, you can use other grains. Brown rice, farro, or couscous work well. Just adjust the cooking time. Each grain has its own cooking needs, so check the package. You can use ricotta or goat cheese instead of feta. If you want a dairy-free option, try using tofu or a nut-based cheese. These will give a nice creaminess to your dish. Yes, this recipe is great for meal prep. You can make it in advance and store it. Just keep the dressing separate until you are ready to eat. This keeps everything fresh. Absolutely! You can add grilled chicken, shrimp, or beef. Just cook the meat separately and mix it in. This will add more protein and flavor to your bowl. This blog post covered how to create a Mediterranean quinoa bowl with ease. We discussed main ingredients and fun toppings, plus essential cooking tools. The step-by-step guide helps you cook fluffy quinoa and whip up tasty dressings. I shared handy tips and tricks for saving time and customizing your bowl. We explored variations for vegan and gluten-free options, along with storage tips to keep leftovers fresh. In short, you can enjoy a nutritious and delicious meal that suits your tastes and lifestyle. Happy cooking!

30-Minute Mediterranean Quinoa Bowl

A quick and healthy quinoa bowl packed with Mediterranean flavors.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4
Calories 350 kcal

Ingredients
  

  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 whole cucumber, diced
  • 0.5 whole red onion, finely chopped
  • 0.25 cup kalamata olives, sliced
  • 0.25 cup feta cheese, crumbled
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • to taste salt and pepper
  • for garnish fresh parsley

Instructions
 

  • In a saucepan over medium heat, bring the vegetable broth to a boil.
  • Add the rinsed quinoa to the boiling broth. Stir, cover, and reduce the heat to low. Cook for about 15 minutes or until the quinoa is fluffy and liquid is absorbed.
  • Once the quinoa is cooked, remove it from the heat and let it sit, covered, for 5 minutes.
  • In a large bowl, combine the drained chickpeas, halved cherry tomatoes, diced cucumber, chopped red onion, sliced olives, and crumbled feta cheese.
  • In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper to make the dressing.
  • Fluff the quinoa with a fork, then add it to the large bowl with the vegetables and chickpeas.
  • Pour the dressing over the quinoa and vegetable mixture, gently tossing to combine everything evenly.
  • Adjust seasoning if necessary, and top with freshly chopped parsley before serving.

Notes

Serve in individual bowls, topped with extra feta and a sprig of parsley for a colorful look.
Keyword bowl, healthy, Mediterranean, quinoa