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MEDITERRANEAN QUINOA POWER BOWL
01

MEDITERRANEAN QUINOA POWER BOWL

NUTRITION
HEALTHY RECIPES
Feb 05, 2025

MEDITERRANEAN QUINOA POWER BOWL

The Mediterranean quinoa power bowl is a delicious, well-balanced meal filled with vibrant flavours and wholesome ingredients. This dish combines fluffy quinoa with fresh cherry tomatoes, crisp cucumber and salty feta cheese, all complemented by briny kalamata olives. A dollop of creamy hummus and a drizzle of olive oil enhance the texture and taste, while dried oregano adds a touch of aromatic warmth. It is packed with plant-based protein, fibre and healthy fats, and this bowl is a fantastic choice for lunch or dinner. The combination of quinoa and vegetables provides essential nutrients while keeping the meal light yet satisfying. Whether you’re looking for a quick meal prep option or a refreshing summer dish, this Mediterranean-inspired bowl is an excellent choice. Serve it as a standalone meal or pair it with grilled chicken or chickpeas for extra protein.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

No-Cook, One-Pot Wonders

OCCASION/HOLIDAY

Quick Lunch, Healthy Dinner, Meal Prep

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegetarian, High Protein, Gluten-Free

DISH TYPE

Salad, Grain Bowl

INGREDIENTS OF MEDITERRANEAN QUINOA

  • 50g quinoa, cooked
  • 30g cherry tomatoes, halved
  • 20g cucumber, diced
  • 10g feta cheese, crumbled
  • 4 Kalamata olives, sliced
  • 1 tbsp hummus
  • 1 tsp olive oil
  • ½ tsp dried oregano
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 280
  • Protein: 10g
  • Carbohydrates: 30g
  • Fibre: 5g
  • Fat: 12g
  • Saturated Fat: 3g
  • Sodium: 450mg
  • Sugar: 4g

PREPARATION

  • Prepare The Quinoa: Cook the quinoa according to package instructions, then let it cool slightly.
  • Chop The Vegetables: Halve the cherry tomatoes, dice the cucumber and slice the kalamata olives.
  • Assemble The Bowl: In a serving bowl, add the quinoa as the base.
  • Add Toppings: Layer the cherry tomatoes, cucumber, olives and crumbled feta over the quinoa.
  • Drizzle And Season: Drizzle with olive oil, sprinkle with dried oregano, and season with salt and pepper to taste.
  • Finish With Hummus: Place a dollop of hummus in the centre of the bowl.
  • Serve Immediately: Enjoy fresh or store for later use.

PREP TIME

5 minutes

COOKING TIME

10 minutes (for quinoa)

TIPS

  • Fluff The Quinoa: Once cooked, let the quinoa rest for 5 minutes before fluffing it with a fork to prevent clumping.
  • Customize The Bowl: Add more protein like grilled chicken, chickpeas, or hard-boiled eggs.
  • Make It Creamier: Mix hummus with a bit of water or lemon juice to drizzle it over the bowl.
  • Enhance The Flavour: A squeeze of fresh lemon juice adds a refreshing touch.
  • Add Crunch: Sprinkle sunflower seeds or chopped nuts for added texture.

VARIATIONS

  • Vegan Option: Replace feta cheese with nutritional yeast or dairy-free cheese.
  • Spicy Kick: Add a pinch of red pepper flakes or chilli powder.
  • More Greens: Toss in spinach, kale, or arugula for extra nutrients.
  • Extra Protein: Mix in grilled shrimp, salmon, or a boiled egg for a more filling meal.
  • Tahini Dressing: Swap hummus for a drizzle of tahini mixed with lemon juice and garlic.

PREPPING AND STORAGE

  • Refrigeration: Store in an airtight container in the fridge for up to 3 days.
  • Meal Prep: Keep the hummus separate and mix just before eating to maintain freshness.
  • Freezing: Not recommended, as fresh veggies do not freeze well.

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