Introduction
Welcome to a delightful culinary journey that celebrates the vibrant flavors of the Mediterranean! This Mediterranean Quinoa Bowl is not just a feast for the eyes; it’s a wholesome dish that bursts with freshness and nutrition. Perfect for lunch or a light dinner, this bowl is packed with colorful vegetables, protein-rich chickpeas, and the creamy goodness of feta cheese. Whether you’re meal prepping for the week or serving a crowd, this recipe has got you covered!
Ingredients
- 1 cup quinoa
- 2 cups vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/2 red onion, finely chopped
- 1 can (15 oz) chickpeas, rinsed and drained
- 1/2 cup feta cheese, crumbled
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup fresh parsley, chopped
- Juice of 1 lemon
- 3 tablespoons olive oil
- Salt and pepper to taste
Prep Time, Cook Time, Total Time, Yield
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 4 servings
Directions and Instructions
- Start by rinsing the quinoa under cold water to remove any bitterness. In a medium saucepan, combine the quinoa and vegetable broth. Bring it to a rolling boil.
- Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the liquid has been fully absorbed. The quinoa will become fluffy and tender.
- Using a fork, fluff the quinoa gently and set it aside to cool slightly.
- In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, bell pepper, finely chopped red onion, rinsed chickpeas, crumbled feta cheese, sliced Kalamata olives, and fresh parsley. Mix until everything is well distributed.
- In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. This simple dressing will brighten up the entire dish!
- Add the cooled quinoa to the bowl of vegetables and pour the dressing over the top. Toss everything gently to combine, ensuring that all ingredients are coated with the zesty dressing.
- Serve immediately for a warm, satisfying bowl or chill in the refrigerator for 30 minutes to enhance the flavors and enjoy a refreshing dish.
Notes or Tips
For an extra pop of flavor, try adding some diced avocado or a sprinkle of red pepper flakes for heat. Feel free to customize your bowl by adding other seasonal vegetables, such as zucchini or spinach. This dish also stores beautifully, making it perfect for meal prep!
Cooking Techniques
Cooking quinoa is straightforward, but always remember to rinse it beforehand. This step is crucial to remove saponins, which can lend a bitter taste. When tossing your ingredients, do so gently to preserve the integrity of the chopped vegetables and crumbled feta.
FAQ
Can I use another grain instead of quinoa?
Absolutely! Farro, barley, or even brown rice can be wonderful alternatives.
How long will leftovers last in the fridge?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Is this recipe vegan?
Yes, simply omit the feta cheese to make this bowl fully vegan and still delicious!
Conclusion
This Mediterranean Quinoa Bowl is not only colorful and nutritious but also incredibly easy to customize based on your preferences. With its delightful mix of textures and flavors, it’s a wholesome dish that everyone will love. So gather your ingredients, and treat yourself and your loved ones to a bowl of health and happiness!