Mediterranean Quinoa Bowls are the perfect dish for those seeking a wholesome, vibrant meal that delights the senses. This recipe is great for health-conscious individuals, families looking for nutritious meals, or anyone who wants to explore the rich flavors of Mediterranean cuisine. Did you know that quinoa is not only a complete protein but also gluten-free? This makes it an excellent choice for a variety of dietary needs!
| Yields | Prep Time | Cook Time | Total Time | Calories per Serving |
|---|---|---|---|---|
| 4 servings | 15 minutes | 25 minutes | 40 minutes | 350 |
Ingredients
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 red bell pepper, roasted
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions
Step 1: In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the liquid is absorbed. Remove from heat and let it sit for 5 minutes before fluffing with a fork.
Step 2: While the quinoa is cooking, prepare the roasted red pepper sauce. If you’re using jarred roasted red peppers, simply blend them in a food processor until smooth. If roasting your own, place the red bell pepper on a baking sheet, and roast at 400°F (200°C) for about 20 minutes until the skin is charred. Allow it to cool, peel off the skin, and blend until smooth.
Step 3: In a large mixing bowl, combine the cooked quinoa, roasted chickpeas, cherry tomatoes, cucumber, and parsley. Drizzle with olive oil and lemon juice, and sprinkle with garlic powder, salt, and pepper. Toss everything gently to combine.
Step 4: To serve, spoon the quinoa mixture into bowls and top each with crumbled feta cheese and a generous drizzle of the roasted red pepper sauce. Serve immediately or store in the fridge for meal prep.
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 350 |
| Protein | 14g |
| Carbohydrates | 50g |
| Fat | 12g |
| Fiber | 8g |
Tips and Variations
- Swap the Chickpeas: For a protein boost, consider adding roasted chicken or grilled tofu for a plant-based meal.
- Seasonal Produce: Feel free to use any seasonal vegetables you have on hand, such as zucchini, bell peppers, or spinach.
- Make it Spicy: Add some crushed red pepper flakes or a dash of hot sauce to the quinoa mixture for a spicy kick.
- Meal Prep: These Mediterranean Quinoa Bowls can be prepared in advance. Store in airtight containers for quick lunches throughout the week.
Kitchen Equipment Needed
- Medium saucepan
- Food processor or blender
- Mixing bowl
- Baking sheet (if roasting peppers)
- Measuring cups and spoons
- Cutting board and knife
Storing Leftovers
Any leftovers can be stored in an airtight container in the refrigerator for up to 4 days. If you want to reheat, do so gently on the stovetop or in the microwave, adding a splash of water to keep the quinoa moist.
Food Pairings
These Mediterranean Quinoa Bowls pair wonderfully with a crisp green salad topped with a light olive oil dressing or a glass of chilled white wine, such as Sauvignon Blanc. For a heartier meal, consider serving them alongside grilled fish or chicken.
Embrace the vibrant flavors of the Mediterranean with these delightful quinoa bowls. They are not only nutrient-dense but also customizable, making them a perfect fit for any palate. Share this recipe with friends and family, and don’t forget to subscribe to my blog for more delicious recipes!
Q: What is the best way to cook quinoa?
A: The best way to cook quinoa is to rinse it thoroughly under cold water to remove its natural coating, called saponin, which can make it taste bitter. Then, cook it in a ratio of 1 part quinoa to 2 parts liquid, bringing it to a boil, then reducing to a simmer until the liquid is absorbed.
Q: Can I make this recipe vegan?
A: Yes! This recipe is naturally vegan. Just ensure that the feta cheese is replaced with a plant-based alternative or omitted altogether.
Q: What can I substitute for feta cheese?
A: If you’re looking for a substitute for feta cheese, try using crumbled tofu, nutritional yeast, or dairy-free cheese options that mimic feta’s texture and flavor.
Q: How can I add more protein to these bowls?
A: To add more protein, consider incorporating ingredients like grilled chicken, shrimp, or additional legumes such as black beans or lentils.
Q: Are Mediterranean Quinoa Bowls gluten-free?
A: Yes! Quinoa is naturally gluten-free, making these bowls a perfect option for those following a gluten-free diet.
Q: How can I enhance the flavors in this recipe?
A: To enhance the flavors, you can marinate the chickpeas in lemon juice and herbs before roasting them, or add Mediterranean herbs like oregano and thyme to the quinoa mixture.
