Healthy Mediterranean Quinoa and Vegetables Bowl
This vibrant bowl combines fluffy quinoa with roasted and fresh Mediterranean vegetables, olives, and a tangy lemon-herb dressing. Topped with a sprinkle of feta and fresh herbs, it’s a wholesome meal rich in protein, fiber, and healthy fats.
⏱ Time
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients
For the Quinoa
1 ½ cups quinoa, rinsed
3 cups vegetable broth (or water + ½ tsp salt)
For the Roasted Vegetables
1 zucchini, sliced into half-moons
1 red bell pepper, sliced
1 small eggplant, cubed
1 red onion, sliced
2 tbsp olive oil
1 tsp dried oregano
½ tsp smoked paprika (optional)
Salt & black pepper, to taste
Fresh Toppings
1 cup cherry tomatoes, halved
1 small cucumber, diced
½ cup Kalamata olives, halved
¼ cup fresh parsley or dill, chopped
½ cup crumbled feta cheese
For the Lemon-Herb Dressing
3 tbsp extra virgin olive oil
Juice of 1 lemon
1 tsp Dijon mustard
1 garlic clove, minced
1 tbsp fresh parsley, chopped
1 tbsp fresh basil or mint, chopped
Salt & pepper, to taste
Optional Add-Ons
2 tbsp toasted pine nuts or pumpkin seeds
A drizzle of tahini for creaminess
Sliced avocado
Instructions
1. Cook the Quinoa
1. In a medium saucepan, combine quinoa and broth.
2. Bring to a boil, reduce heat, cover, and simmer for 15 minutes (until liquid is absorbed).
3. Remove from heat, let sit 5 minutes, and fluff with a fork.
2. Roast the Vegetables
1. Preheat oven to 425°F (220°C).
2. Toss zucchini, bell pepper, eggplant, and onion with olive oil, oregano, paprika, salt, and pepper.
3. Spread on a lined baking sheet and roast for 20–25 minutes, stirring once halfway through.
3. Make the Dressing
1. In a small bowl, whisk olive oil, lemon juice, Dijon mustard, garlic, parsley, basil, salt, and pepper.
4. Assemble the Bowls
1. Divide quinoa among 4 bowls.
2. Top with roasted vegetables, cherry tomatoes, cucumber, and olives.
3. Drizzle with lemon-herb dressing.
4. Garnish with feta, herbs, and seeds/nuts if using.
Notes & Tips
Make Ahead Friendly: Quinoa and roasted veggies can be prepped in advance; just assemble and dress before eating.
Extra Protein: Add chickpeas, grilled halloumi, or a boiled egg.
Low-Carb Option: Replace quinoa with cauliflower rice or zucchini noodles.
Warm or Cold: Tastes great freshly made or chilled as a salad.
❓ frequently asked questions FAQ
Q: Can I use couscous instead of quinoa?
Yes — pearl couscous works especially well for a Mediterranean texture.
Q: What’s the best way to store leftovers?
Store components separately in airtight containers for up to 4 days.
Q: Can I make this vegan?
Absolutely — omit the feta or use a plant-based alternative.
Nutritional Information
Calories: ~470
Protein: 16g
Carbs: 58g
Fat: 19g
Fiber: 10g