Description
A vibrant dish inspired by Mediterranean flavors, blending protein-rich quinoa with fresh vegetables and healthy fats.
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted
- 1/2 cup crumbled feta cheese
- 1 cup chickpeas (canned or cooked)
- Fresh herbs (parsley, mint, or dill)
- 2 tablespoons extra virgin olive oil
- Juice of 1 lemon
- Salt and freshly ground black pepper to taste
- Tahini dressing (optional): 2 tablespoons tahini, 1 tablespoon lemon juice, 1 tablespoon water (more if needed for thinning), 1 clove garlic, minced, salt and pepper to taste
Instructions
- Prepare the Quinoa: Rinse quinoa under cold water, combine with water in a saucepan, bring to a boil, reduce heat, cover, and simmer for 15-20 minutes until water is absorbed. Fluff and allow to cool.
- Prepare the Vegetables: Chop cherry tomatoes, cucumbers, and red onion; set aside.
- Make the Tahini Dressing (Optional): Whisk together tahini, lemon juice, water, minced garlic, salt, and pepper. Adjust consistency with more water if needed.
- Assemble the Bowl: In a large bowl, add cooled quinoa as the base, then top with tomatoes, cucumber, red onion, Kalamata olives, chickpeas, feta cheese, and fresh herbs.
- Finish with Dressing: Drizzle with olive oil and lemon juice. Optionally drizzle with tahini dressing and season with salt and pepper.
- Add Protein (Optional): Top with grilled chicken, shrimp, or tofu if desired.
Notes
For meal prep, store components separately and assemble just before serving.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Boiling, Assembling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 6g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 56g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 25mg
Keywords: Mediterranean, quinoa, healthy bowl, vegetarian recipe, meal prep