Description
A Mediterranean quinoa bowl is a nutrient-packed meal inspired by the flavors of the Mediterranean region. It combines quinoa, a gluten-free superfood, with a variety of roasted vegetables, fresh toppings, and a tangy garlic yogurt sauce. This dish is not only vibrant and visually appealing, but it’s also versatile and customizable to suit different dietary preferences.
Ingredients
Base:
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1 cup quinoa (uncooked)
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2 cups water or vegetable broth
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½ tsp salt
Roasted Veggies:
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1 zucchini, sliced
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1 red bell pepper, chopped
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½ red onion, sliced
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1 tbsp olive oil
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1 tsp dried oregano
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Salt & pepper, to taste
Toppings:
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1 cup canned chickpeas, drained & rinsed
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1 cup cherry tomatoes, halved
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1 cucumber, diced
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½ cup Kalamata olives, pitted
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½ avocado, sliced
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½ cup crumbled feta cheese
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¼ cup chopped fresh parsley or mint
Garlic Yogurt Sauce:
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½ cup Greek yogurt
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1 tbsp olive oil
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1 tbsp lemon juice
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1 garlic clove, minced
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Salt, to taste
Instructions
The first step in creating your Mediterranean quinoa bowl is preparing the quinoa. Rinse it thoroughly under cold water to remove any bitterness. In a medium saucepan, combine the rinsed quinoa, water or vegetable broth, and salt. Bring the mixture to a boil over medium-high heat, then reduce the heat to low. Cover and let it simmer for 15 minutes, or until all the liquid is absorbed. Remove from heat and let the quinoa sit for 5 minutes before fluffing it with a fork. Set aside.
Preheat your oven to 425°F (220°C). While the quinoa is cooking, prepare the roasted veggies. Slice the zucchini, chop the red bell pepper, and slice the red onion. In a bowl, toss the vegetables with olive oil, dried oregano, salt, and pepper. Spread them out evenly on a baking sheet, and roast for 20-25 minutes, flipping halfway through, until the veggies are tender and slightly caramelized.
In a small bowl, mix together the Greek yogurt, olive oil, lemon juice, minced garlic, and a pinch of salt. Stir until smooth and creamy. Once prepared, place the sauce in the refrigerator to chill while you assemble the bowl.
Now that your quinoa and roasted veggies are ready, it’s time to assemble the Mediterranean quinoa bowl. Divide the cooked quinoa evenly among four bowls. Top each serving with a generous portion of roasted vegetables, chickpeas, cherry tomatoes, diced cucumber, Kalamata olives, avocado slices, and crumbled feta cheese. Drizzle each bowl with the garlic yogurt sauce and garnish with fresh herbs like parsley or mint for an added burst of freshness.
Notes
For extra freshness and flavor, top your quinoa bowl with a drizzle of tzatziki, hummus, or lemon-tahini dressing. You can also swap in roasted sweet potatoes or grilled chicken for a heartier twist.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 6g
- Sodium: 320mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 54g
- Fiber: 9g
- Protein: 13g
- Cholesterol: None
Keywords: Mediterranean Quinoa Bowl