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These Mediterranean Quinoa Bowls pack a fresh punch with every bite offering up plant protein crisp veggies and a lively lemon-herb dressing. I love making these when I crave something colorful healthy and satisfying all in one meal—plus they come together in under thirty minutes which makes busy weeknights a breeze.
I first whipped up these bowls for a community potluck and people raved about the freshness. It quickly became my go-to when I want vibrant flavors with minimal fuss.
Ingredients
- Cooked quinoa: Gives hearty substance and protein Look for pearly grains that are fluffy not mushy
- Chopped cucumber: Adds crispness and juicy crunch Pick firm cucumbers with smooth skin
- Chopped tomatoes: Provides sweetness and color Use ripe tomatoes for the best flavor
- Kalamata olives: Brings salty depth Choose pitted olives that look plump and glossy
- Crumbled feta cheese: Creamy tangy layer Opt for blocks you crumble yourself for better texture
- Chopped fresh parsley: Infuses freshness and a pop of green Choose bright green leaves without wilting
- Olive oil: For silky dressing Go for extra virgin for the best taste
- Lemon juice: Delivers brightness Fresh-squeezed lemon elevates everything
- Chopped fresh oregano: Deepens herbal notes Fresh sprigs are best but dried works in a pinch
- Garlic: Adds zippy sharpness Choose firm cloves with tight skin
- Salt and pepper: Rounds out flavor Always taste and adjust to your preference
Step-by-Step Instructions
- Prep the Quinoa:
- Cook quinoa according to package instructions until the grains pop open and look fluffy. Let it cool to room temperature so it does not wilt the veggies.
- Chop and Combine Vegetables:
- Cut cucumber and tomatoes into even small pieces. Pit and halve the olives. Chop parsley. Toss all these with the cooled quinoa in a big bowl so every bite gets a bit of everything.
- Make the Lemon-Herb Dressing:
- In a separate bowl whisk together olive oil lemon juice chopped fresh oregano minced garlic and a generous pinch of salt and pepper until the dressing looks glossy and slightly thickened.
- Dress and Toss the Bowl:
- Pour the dressing over the quinoa and vegetables. Gently toss with a big spoon until every bit is coated. Sprinkle feta on last so it stays crumbly and bright.
- Pack or Serve:
- Scoop into bowls or meal prep containers. The bowls keep well in the fridge for up to three days. The flavors even get better as they sit.
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I absolutely adore the feta cheese here—it adds just the right creamy tang next to the briny olives. My family jokes this is the only salad my kids ever truly get excited for especially in the summer when the tomatoes are at their sweetest.
How to Store
Mediterranean Quinoa Bowls are ideal for meal prep. Keep them in airtight containers in the fridge for up to three days. I recommend leaving the feta on top instead of mixing it in to keep its texture just right. If the bowl looks a little dry after chilling just add a splash of olive oil before eating.
Easy Ingredient Swaps
You can easily use any grain you love instead of quinoa—try bulgur farro or brown rice. No fresh oregano Use a teaspoon of dried oregano or mix in chopped fresh dill. For dairy free swap feta for diced avocado or leave it out for a vegan version. Roasted red peppers or artichoke hearts also work well tossed in.
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Best Ways to Serve
Serve these bowls cold straight from the fridge or let them come to room temperature for maximum flavor. If you want a heartier meal top with grilled chicken or chickpeas or add a dollop of hummus on the side for a creamy complement. Pita bread makes a nice pairing to scoop up every last bite.
Where This Bowl Comes From
Mediterranean Quinoa Bowls borrow from the sun-soaked flavors of Greek and Middle Eastern kitchens. Though quinoa is not traditional to the region its mild nutty taste blends perfectly with classic Mediterranean ingredients like olives tomatoes and fresh herbs. This fusion style is all about bringing new textures and nutrition to familiar favorites.
Recipe FAQs
- → Can I use a different grain instead of quinoa?
Yes, bulgur or couscous can substitute for quinoa while still pairing well with Mediterranean flavors.
- → How long does this bowl keep fresh?
The assembled bowls stay fresh in airtight containers in the refrigerator for up to three days.
- → What protein options can I add?
Grilled chicken, chickpeas, or shrimp are delicious choices to boost protein and texture.
- → Is this dish suitable for vegetarians?
Yes, with ingredients like quinoa, cheese, and a variety of vegetables, it's fully vegetarian-friendly.
- → Can the lemon-herb dressing be made in advance?
Absolutely—make and store the dressing for up to five days in the refrigerator for easy meal prep.
- → How can I make this dairy-free?
Simply omit the feta cheese or use a plant-based alternative for a dairy-free version.