Eat The Incredible Mediterranean Quinoa Bowl 🇬🇷

Mediterranean Quinoa Bowl 🇬🇷

A Fresh, Flavorful, and Protein-Packed Dish Inspired by the Mediterranean

The Mediterranean Quinoa Bowl is a vibrant, nutrient-dense dish loaded with fresh vegetables, protein-rich quinoa, and zesty flavors. Inspired by the wholesome Mediterranean diet, this plant-based meal is perfect for a quick lunch, meal prep, or a light yet satisfying dinner. Packed with fiber, antioxidants, and healthy fats, it’s as delicious as it is nourishing.

🥣 Ingredients (Serves 4)

For the Quinoa Base:

✅ 1 cup quinoa, rinsed

✅ 2 cups vegetable broth (or water)

✅ 1 tbsp olive oil

✅ 1 tsp sea salt

For the Mediterranean Toppings:

✅ 1 cup cherry tomatoes, halved

✅ 1 cucumber, diced

✅ ½ red onion, finely chopped

✅ ½ cup kalamata olives, sliced

✅ ½ cup canned chickpeas, rinsed and drained

✅ ½ cup roasted red peppers, chopped

✅ ¼ cup fresh parsley, chopped

✅ ¼ cup fresh mint, chopped

For the Lemon-Tahini Dressing:

✅ 3 tbsp tahini

✅ Juice of 1 lemon

✅ 1 tbsp olive oil

✅ 1 tbsp maple syrup (or agave nectar)

✅ 1 clove garlic, minced

✅ ½ tsp cumin

✅ 2-3 tbsp water (to thin)

✅ Salt & pepper to taste

For Serving:

✅ Crumbled vegan feta (optional)

✅ Lemon wedges

✅ Toasted pita or flatbread

👨‍🍳 Instructions

1️⃣ Cook the Quinoa – In a medium saucepan, bring 2 cups of vegetable broth (or water) to a boil. Add rinsed quinoa and a pinch of salt. Reduce heat, cover, and simmer for 15 minutes, or until quinoa is fluffy and the liquid is absorbed. Fluff with a fork and drizzle with 1 tbsp olive oil.

2️⃣ Prepare the Dressing – In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup, garlic, cumin, salt, and pepper. Add water, one tablespoon at a time, until the dressing reaches your desired consistency.

3️⃣ Assemble the Bowl – Divide the cooked quinoa into serving bowls. Top each bowl with cherry tomatoes, cucumber, red onion, olives, chickpeas, roasted red peppers, parsley, and mint.

4️⃣ Drizzle & Garnish – Drizzle the lemon-tahini dressing over the bowls. If using, sprinkle crumbled vegan feta on top. Serve with lemon wedges and toasted pita for dipping.

Eat The Incredible Mediterranean Quinoa Bowl 🇬🇷

🍽️ Best Pairings for a Mediterranean Quinoa Bowl

This dish pairs perfectly with:

🥗 Greek Hummus Platter – A mix of hummus, olives, and fresh veggies.

🍞 Garlic Herb Pita Bread – Warm, soft, and ideal for scooping.

🥂 Chilled White Wine – Such as Sauvignon Blanc or Pinot Grigio.

🍛 Variations of This Dish

🌿 Protein Boost – Add grilled tempeh, tofu, or roasted chickpeas for extra protein.

🌶️ Spicy Kick – Sprinkle in red pepper flakes or drizzle with harissa sauce.

🥒 Low-Carb Version – Swap quinoa for cauliflower rice.

📊 Nutrition Facts (Per Serving)

Calories: 380
Fat: 18g
Carbs: 42g
Protein: 12g

⏳ Recipe Details

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Estimated Cost: $12-15

🌍 Cultural Insights & Historical Notes

Quinoa, though often associated with South America, has seamlessly integrated into Mediterranean cuisine due to its high protein content and nutty flavor. Combined with fresh Mediterranean ingredients like olives, tahini, and lemon, this dish embodies the heart-healthy benefits of the Mediterranean diet, widely known for promoting longevity and well-being.

For more Mediterranean-inspired vegan dishes, explore Savor Plant Power: 100 Irresistible Vegan Recipes and elevate your plant-based cooking today!