Description
Mediterranean Quinoa Bowl is a nutritious and vibrant dish packed with flavors and textures.
Ingredients
Scale
- ⅔ cup dry quinoa
- 1 ⅓ cups water
- 1 (15 oz) can chickpeas, drained, rinsed, and patted dry
- 1 teaspoon olive oil
- 1 teaspoon lemon juice
- ½ teaspoon oregano
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 4 cups baby spinach or arugula, loosely packed
- 1 cup cucumber, chopped
- 1 cup cherry tomatoes, chopped
- ½ cup red onion, chopped
- ½ cup feta cheese, crumbled
- ¼ cup kalamata olives
- Hummus, for serving
- Tzatziki sauce, for drizzling
- Fresh parsley, for serving
Instructions
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Rinse quinoa if desired. Add quinoa and water to a saucepan, bring to a boil, then reduce to a simmer. Cover and cook for 15 minutes. Fluff with a fork and let cool for 5–10 minutes.
- In a bowl, toss chickpeas with olive oil, lemon juice, oregano, garlic powder, salt, and pepper until well coated.
- Spread chickpeas evenly on the prepared baking sheet and bake for 20 minutes, flipping halfway through. Remove and let cool slightly.
- Prepare the lemon vinaigrette if not already made.
- Assemble bowls: add about ½ cup cooked quinoa to each bowl, followed by greens, cucumber, tomatoes, red onion, feta, olives, and a scoop of hummus.
- Divide roasted chickpeas evenly among bowls. Drizzle with tzatziki sauce and lemon vinaigrette. Garnish with fresh parsley and serve immediately.
Notes
- Meal prep: Store components separately in airtight containers for up to 4 days in the refrigerator.
- Cheese option: Use feta made with microbial rennet if needed.
- Vegan option: Omit feta and tzatziki or replace with dairy-free alternatives.
- Serving idea: Great as a filling lunch or light dinner.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Baking and Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 579 kcal
- Sugar: 6 g
- Sodium: 1153 mg
- Fat: 32 g
- Saturated Fat: 5 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 54 g
- Fiber: 10 g
- Protein: 18 g
- Cholesterol: 17 mg
Keywords: Mediterranean, Quinoa, Bowl, Healthy, Recipe