Get ready to turn your kitchen into a flavor paradise, my fellow food adventurers! Today, we’re whipping up an epic, mouth-watering Savory Mediterranean Quinoa Bowl that’s about to blow your tastebuds away. This insane dish is the ultimate fusion of bold Mediterranean flavors, packed with incredible texture and nutrition. Brace yourselves, because this recipe is not for the faint of heart – it’s a culinary revolution that’s about to change the way you think about quinoa forever!
Why You’ll Love This Savory Mediterranean Quinoa Bowl
This savory quinoa bowl is an absolute game-changer, y’all! Imagine a flavor explosion of juicy tomatoes, tangy feta, crisp cucumber, and aromatic herbs, all nestled in a bed of fluffy, protein-packed quinoa. It’s a sensational symphony of textures and tastes that will leave you craving more with every bite. Plus, it’s a breeze to make, so you can enjoy this incredible meal in no time. Whether you’re looking for a quick and satisfying lunch or a show-stopping side dish, this Savory Mediterranean Quinoa Bowl is the ultimate culinary adventure you never knew you needed.
Ingredients
To bring this epic flavor extravaganza to life, you’ll need a few key ingredients: quinoa, cherry tomatoes, cucumber, feta cheese, Kalamata olives, fresh parsley, and a zesty lemon-garlic dressing. Each component plays a crucial role in creating the bold, mouthwatering flavors that will have you wondering why you didn’t try this sooner.
- 1 cup (192g) – Quinoa, rinsed
- 1 cup (150g) – Cherry tomatoes, halved
- 1 cup (140g) – Cucumber, diced
- 1/2 cup (100g) – Feta cheese, crumbled
- 1/4 cup (35g) – Kalamata olives, sliced
- 1/4 cup (10g) – Fresh parsley, chopped
Ingredient Substitutions
- Protein: Add grilled chicken or roasted chickpeas for an extra protein boost (it’s a delicious way to make this dish even more filling!)
- Cheese: Not a feta fan? No problem – try swapping it out for creamy avocado or tangy goat cheese instead.
How to Make Savory Mediterranean Quinoa Bowl
Let’s get started on this incredible flavor adventure, shall we? I promise, it’s way easier than it looks – just a few simple steps and you’ll have a mouthwatering Mediterranean quinoa masterpiece on your hands.
Step 1: Prep Work
First, let’s get the quinoa cooking. Rinse the quinoa under cold water, then add it to a saucepan with 2 cups of water or broth. Bring it to a boil, reduce the heat, and let it simmer until the quinoa is tender and the liquid is absorbed, about 15-20 minutes. While the quinoa is doing its thing, go ahead and dice up the cucumber, halve the cherry tomatoes, crumble the feta, and chop the fresh parsley.
Step 2: Main Cooking Process
Now, it’s time to create the flavor explosion! In a large bowl, combine the cooked quinoa, diced cucumber, cherry tomatoes, crumbled feta, and chopped parsley. Toss everything together until it’s well-mixed and ready for the final touch.
Step 3: Final Steps/Assembly
For the finishing touch, we’re going to drizzle the whole thing with a mouthwatering lemon-garlic dressing. Simply whisk together 3 tablespoons of fresh lemon juice, 2 cloves of minced garlic, 2 tablespoons of olive oil, and a pinch of salt and pepper. Pour the dressing over the quinoa bowl and give it a gentle toss to coat everything evenly.
Step 4: Finishing Touches
To really make this dish pop, you can garnish the Savory Mediterranean Quinoa Bowl with a few extra olives, a sprinkle of feta, and a little extra fresh parsley. Trust me, the presentation is going to be absolutely sensational!
Recipe Variations & Tips
- Protein-Packed Meal: For a heartier, protein-packed version of this dish, try adding some grilled chicken or sautéed shrimp.
- Veggie Swap: Switch up the veggies by roasting some red peppers or artichoke hearts to mix in with the quinoa.
- Herb Boost: Add a sprinkle of dried oregano, fresh basil, or a pinch of red pepper flakes to really elevate the Mediterranean flavors.
- Dietary Swap: To make this recipe vegan, simply omit the feta cheese and use a plant-based alternative like crumbled tofu or a dairy-free cheese.
Serving & Storage
Serve with: Grilled chicken, pita bread, or a side salad.
Storage: This Savory Mediterranean Quinoa Bowl will keep in an airtight container in the fridge for up to 5 days. It’s the perfect make-ahead lunch or side dish!
Reheat: You can enjoy this dish cold or at room temperature, but if you prefer it warmed up, just give it a quick zap in the microwave.
Make-Ahead: Prepare the quinoa and chop the vegetables in advance, then assemble and dress the salad when you’re ready to serve. It’s a total time-saver!
Nutrition Information
Buckle up, folks, because this Savory Mediterranean Quinoa Bowl is not only insanely delicious, but it’s also packed with incredible nutrition. Quinoa is a superfood that’s loaded with plant-based protein, fiber, and essential vitamins and minerals. The fresh veggies, tangy feta, and healthy fats from the olive oil provide a well-rounded nutritional profile that will leave you feeling energized and satisfied. This dish is a true flavor and wellness powerhouse that’s perfect for fueling your food adventures.
- Serving Size: 1 cup
- Calories: 350 kcal
- Protein: 12 g
- Carbs: 40 g
- Fat: 18 g
- Sodium: 450 mg
Frequently Asked Questions
What if I don’t like feta cheese?
No problem! Feta is definitely a key ingredient in this Savory Mediterranean Quinoa Bowl, but you can easily swap it out for another creamy, tangy cheese like goat cheese or even shredded mozzarella.
Can I make this dish vegan?
Absolutely! To make this recipe vegan-friendly, simply omit the feta cheese and use a dairy-free alternative, like crumbled tofu or a plant-based cheese. You can also swap the honey in the dressing for maple syrup or agave.
How can I make this quinoa bowl more filling?
For an extra boost of protein and heartiness, try adding some grilled chicken, roasted chickpeas, or sautéed shrimp. You can also stir in some avocado or serve the quinoa bowl over a bed of fresh spinach or arugula.
Is this recipe gluten-free?
Yes, this Savory Mediterranean Quinoa Bowl is naturally gluten-free, as quinoa is a gluten-free grain. Just be sure to check the labels on any pre-made dressings or ingredients to ensure they’re also gluten-free.
Can I make this dish in advance?
Definitely! The quinoa bowl holds up beautifully in the fridge for up to 5 days, so you can easily prepare it ahead of time for quick and delicious lunches or side dishes throughout the week.
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Savory Mediterranean Quinoa Bowl
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Lunch
- Method: Boiling and Mixing
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This Savory Mediterranean Quinoa Bowl is a healthy and delicious lunch option packed with flavor and nutrients. Perfect for meal prep or a quick weeknight dinner.
Ingredients
1 cup quinoa
2 cups vegetable broth
1 can chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup feta cheese, crumbled
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon dried oregano
Salt and pepper to taste
Instructions
1. Rinse the quinoa under cold water.
2. In a saucepan, bring vegetable broth to a boil and add quinoa.
3. Reduce heat, cover, and simmer for 15 minutes until quinoa is fluffy.
4. In a large bowl, combine cooked quinoa, chickpeas, tomatoes, cucumber, red onion, and feta.
5. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
6. Pour the dressing over the quinoa mixture and toss to combine.
Notes
This bowl can be served warm or cold. Feel free to add your favorite vegetables or proteins for variation.
Nutrition
- Serving Size: 1 bowl
- Calories: 350 kcal
- Sugar: 3g
- Sodium: 400mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 10mg
Keywords: quinoa, salad, healthy, Mediterranean