Mediterranean Quinoa Bowl
This wholesome bowl features fluffy quinoa topped with crisp cucumbers, juicy tomatoes, briny olives, tangy feta, chickpeas, and creamy hummus — all drizzled with a lemony olive oil dressing. Perfect for lunch, dinner, or meal prep!
Time
Prep: 15 minutes
Cook: 15 minutes
Total: 30 minutes
Serves: 2–3
Ingredients
For the Bowl:
1 cup uncooked quinoa (or 3 cups cooked)
1 cup canned chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red onion, thinly sliced
1/3 cup Kalamata olives, pitted and halved
1/3 cup crumbled feta cheese
1/2 avocado, sliced
1/3 cup hummus (for topping)
Fresh parsley or mint, chopped (for garnish)
Lemon-Olive Oil Dressing:
3 tbsp extra virgin olive oil
Juice of 1 lemon (~2 tbsp)
1 small garlic clove, minced
1/2 tsp dried oregano
Salt & black pepper, to taste
Instructions
1. Cook the Quinoa:
Rinse quinoa thoroughly under cold water.
In a saucepan, combine 1 cup quinoa with 2 cups water and a pinch of salt.
Bring to a boil, then reduce to a simmer. Cover and cook for 15 minutes, or until fluffy. Let cool slightly.
2. Make the Dressing:
Whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper in a small bowl or jar.
3. Assemble the Bowl:
Divide quinoa between bowls.
Arrange chickpeas, tomatoes, cucumber, onion, olives, and avocado on top.
Add a dollop of hummus and sprinkle with feta.
4. Drizzle and Garnish:
Drizzle the dressing over each bowl.
Garnish with chopped parsley or mint.
Serve immediately or chill for later.
Serving Tips
Serve warm, at room temp, or cold.
Add grilled chicken, shrimp, or tofu for extra protein.
Swap quinoa with farro, couscous, or brown rice if desired.
Tips
Make it ahead and store in separate containers for easy lunches.
Use marinated artichokes, sun-dried tomatoes, or roasted red peppers for variety.
For creaminess, drizzle with tahini sauce or add tzatziki.
Frequently Asked Questions
Can I use store-bought dressing?
Yes — a Greek or lemon herb vinaigrette works well, but homemade tastes fresher.
Is it vegan?
It can be! Just skip the feta or use a plant-based version.
How long does it last in the fridge?
Up to 4 days in an airtight container (best if hummus and dressing are added just before serving).
Nutritional Information
Calories: ~430
Protein: 14g
Carbs: 45g
Fat: 22g
Fiber: 9g
Sugar: 5g