Discover a fresh, vibrant meal that’s both healthy and delicious with this Mediterranean Quinoa Power Bowl. It’s packed with flavor, easy to prepare, and perfect for any meal. You’ll love how simple it is to create a nourishing healthy bowl recipe that keeps you energized.
Key Ingredients & Substitutions
- Quinoa: Use any color of quinoa, or try brown rice for a different texture.
- Chickpeas: Canned chickpeas work best; rinse them well. White beans are a good alternative.
- Cucumbers: English or Persian cucumbers are ideal.
- Tomatoes: Cherry or grape tomatoes add sweetness. Diced Roma tomatoes also work.
- Red Onion: Adds a zesty crunch. Shallots can be used for a milder flavor.
- Feta Cheese: Crumbled feta is classic. For a dairy-free option, use a plant-based feta or nutritional yeast for a cheesy flavor.
- Kalamata Olives: Pitted olives save time. Green olives can be substituted.
- Fresh Parsley: Flat-leaf parsley is preferred. Fresh mint also adds a nice touch.
- Lemon: Fresh lemon juice brightens the dressing. Lime juice can be used in a pinch.
- Olive Oil: Extra virgin olive oil is best for flavor.
Ingredients
For the Bowl:
- 1 cup quinoa, uncooked
- 2 cups water or vegetable broth
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 large cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup Kalamata olives, halved
- 1/4 cup fresh parsley, chopped
For the Lemon Herb Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Servings: 2
- Calories per serving: Approximately 550 calories
- Tools Needed: Saucepan, large mixing bowl, whisk
Step-by-Step Instructions
1. Cook the Quinoa
Rinse your quinoa thoroughly under cold water. Combine the rinsed quinoa with water or vegetable broth in a saucepan. Bring it to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until all the liquid is absorbed and the quinoa is fluffy.
2. Prepare Your Vegetables
While the quinoa cooks, prepare your fresh ingredients. Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and chop the fresh parsley. This makes assembling your healthy bowl recipe quick and easy.
3. Make the Lemon Herb Dressing
In a small bowl, whisk together the olive oil, fresh lemon juice, minced garlic, and dried oregano. Season the dressing with salt and black pepper to taste. You’ll love this simple, flavorful dressing.
4. Assemble Your Power Bowls
Divide the cooked quinoa evenly between two bowls. Arrange the chickpeas, diced cucumber, halved cherry tomatoes, and sliced red onion on top of the quinoa. Add the crumbled feta cheese and Kalamata olives.
5. Garnish and Serve
Drizzle the lemon herb dressing generously over each bowl. Sprinkle with fresh chopped parsley. Your Mediterranean Quinoa Power Bowl is now ready to enjoy as a fantastic healthy bowl recipe.
Variation Ideas
- Add grilled chicken or shrimp for extra protein.
- Include roasted vegetables like bell peppers or zucchini.
- Swap feta for goat cheese or a dollop of hummus.
- Add a handful of spinach or mixed greens for more leafy goodness.
- Try a different grain, like farro or bulgur.
Storage Instructions
Store leftover components of your healthy bowl recipe separately in airtight containers in the refrigerator for up to 3 days. When ready to eat, assemble a fresh bowl and drizzle with dressing. This keeps everything fresh and prevents the ingredients from getting soggy.
Frequently Asked Questions
Can I prepare this Mediterranean Quinoa Power Bowl ahead of time?
Yes, you can cook the quinoa and prepare the dressing and vegetables ahead of time. Store them separately and assemble just before serving for the best freshness.
Is this recipe gluten-free?
Yes, quinoa is naturally gluten-free, making this a great option for those with gluten sensitivities.
How can I make this recipe vegan?
To make this Mediterranean Quinoa Power Bowl vegan, simply omit the feta cheese or use a plant-based feta alternative.
What other grains work well in this healthy bowl recipe?
Brown rice, farro, or couscous are excellent alternatives if you prefer not to use quinoa.
Can I add more vegetables?
Absolutely! Feel free to add any of your favorite Mediterranean-inspired vegetables, like roasted bell peppers or artichoke hearts.
Is this dish good for meal prepping?
Yes, it’s perfect for meal prepping. Cook the quinoa and chop your vegetables on Sunday, then assemble your bowls throughout the week.
