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.