Easy Mediterranean Kale and Quinoa Bowl
This fresh and hearty bowl features fluffy quinoa, massaged kale, juicy tomatoes, crunchy cucumbers, briny olives, and creamy feta, all tossed in a lemon-oregano vinaigrette. It’s satisfying, healthy, and loaded with classic Mediterranean ingredients.
⏱️ Time:
Prep: 10 minutes
Cook: 15 minutes
Total: ~25 minutes
Ingredients:
For the Bowl:
1 cup uncooked quinoa (or 3 cups cooked)
4 cups chopped kale (stems removed, packed)
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/3 cup red onion, finely sliced
1/4 cup Kalamata olives, pitted and halved
1/3 cup crumbled feta cheese
Optional: 1/4 cup chopped parsley or mint
For the Lemon-Oregano Dressing:
1/4 cup olive oil
2 tbsp fresh lemon juice (plus zest of 1 lemon)
1 tsp Dijon mustard
1 garlic clove, minced
1/2 tsp dried oregano
Salt and black pepper to taste
Instructions:
1. Cook the Quinoa:
Rinse quinoa well. In a saucepan, combine 1 cup quinoa with 2 cups water and a pinch of salt.
Bring to a boil, cover, reduce heat to low, and simmer for 12–15 minutes, or until water is absorbed.
Fluff with a fork and set aside to cool slightly.
2. Prepare the Kale:
Add chopped kale to a large bowl. Drizzle with a tiny splash of olive oil and a pinch of salt.
Massage kale with your hands for 1–2 minutes until it softens and darkens.
3. Mix the Dressing:
In a jar or small bowl, whisk together all dressing ingredients until smooth.
4. Assemble the Bowl:
To the massaged kale, add the cooked quinoa, tomatoes, cucumber, red onion, olives, and feta.
Pour dressing over the bowl and toss to combine. Taste and adjust salt, pepper, or lemon as needed.
Tips:
Add chickpeas or grilled chicken for extra protein.
Great served warm, room temp, or chilled.
Keeps well for 3–4 days in the fridge (store dressing separately for best texture).
❓ Frequently asked questions FAQ:
Q: Can I substitute kale?
A: Yes! Try arugula, baby spinach, or chopped romaine.
Q: Is it vegan?
A: Just skip or replace the feta with vegan feta.
Q: Can I use pre-cooked quinoa?
A: Absolutely — it’s a time-saver. About 3 cups cooked is ideal.
Nutritional Information
Calories: 320
Protein: 9g
Fat: 18g
Carbs: 30g
Fiber: 5g
Sodium: 360mg