This Vegetarian Mediterranean Quinoa Bowl makes a healthy take-to-work lunch or a light dinner. It's packed full of protein-rich quinoa, fresh Greek salad vegetables and creamy tzatziki sauce.
Easy. Healthy. Fresh. This Vegetarian Mediterranean Quinoa Bowl is definitely my kind of meal.
It's a Greek-style power bowl with raw Greek salad ingredients like cucumbers, tomatoes and peppers. Salty feta, briny olives and slightly acidic tzatziki sauce combine to make a bright, fresh bowl of yum! This quinoa recipe is surprisingly filling!
I never tire of eating foods from the Mediterranean diet (which is actually not a diet but more a way of eating.) Fresh vegetables, fruits, whole grains, herbs, nuts and beans make up the bulk of Mediterranean diet recipes, with moderate amounts of dairy, poultry, eggs and seafood rounding them out.
While I don't include wheat in my diet, quinoa satisfies that space. Quinoa is actually a seed, not a grain, and so it is gluten-free.
I use quinoa often in our meals. In the spring and summer, I love this Healthy Quinoa Bowl with Spinach Feta and Strawberries. Mediterranean Quinoa Salad is always a favourite here, too.
Winter? Don't forget this fabulous Sweet Potato Quinoa Salad with Ginger-Orange Dressing!
Let's get started on this easy lunch/dinner/meal prep Mediterranean recipe!
Ingredients for Mediterranean Quinoa Bowl
quinoa: I use a mix of regular and black quinoa but any colour will work. Even though most quinoa sold has been pre-rinsed, it's always a good idea to give it another rinse before cooking it.
cucumbers: no need to peel if the skin is tender
tomatoes: any kind will be delicious. I use a mix of heirloom cherry tomatoes.
bell peppers: red, yellow or orange
olives: Mediterranean pitted olives
red onion: for its sharp, slightly sweet flavour and beautiful colour. If you find its flavour too strong, soak it in water for a few minutes, then drain.
feta cheese: it's salty, it's tangy and it's slightly creamy too!
avocado: deliciously creamy, makes you feel satiated, and its heart-healthy monounsaturated fat is good for us!
tzatziki sauce: make homemade authentic Greek Tzatziki Sauce, or use store-bought. You'll need Greek yogurt, cucumber, garlic, lemon juice, dill and (optional) olive oil.
Here's a quick overview of the steps in this easy recipe. Complete instructions are in the recipe card below.
Start by cooking the quinoa. The general rule is to use twice as much water as quinoa, but I use a little bit less. Remember to rinse it first before adding it to a small saucepan. Bring to a boil, then lower the heat and simmer until all water is absorbed, about 10 - 15 minutes. Remove it from the heat, fluff with a fork, then let it cool.
While the quinoa is cooking, make the tzatziki sauce, following the instructions in the recipe card below.
Chop the veggies while the quinoa is cooling, then divide the ingredients and arrange however you'd like in two shallow bowls.
To prevent browning, add sliced avocado just before serving.
Serve with a dollop (or two or three) of tzatziki sauce or hummus. And then . . . mix it all together, let those fresh Greek flavours blend together and dig in!
- Make it vegan by substituting vegan feta (or omit the feta), make the tzatziki recipe with coconut yogurt, or substitute hummus for the tzatziki.
- Toss in a handful of canned and rinsed chickpeas.
- Substitute goat cheese for the feta cheese.
- Add cooked chicken breast slices or cubes of cooked chicken thighs. You'll love this recipe for Greek Lemon Chicken Kabobs. It makes a great addition to this Mediterranean Quinoa Bowl if you want to add some poultry.
Make this Greek quinoa bowl ahead of time
Sometimes when you know you'll have a busy afternoon, getting dinner made ahead of time can be a life-saver. This quinoa power bowl is perfect for those days. Assemble the quinoa and veggies, then add the avocado and tzatziki sauce at serving time.
Double this recipe and have your lunches ready for a few days! Either assemble in glass storage containers, or layer in Mason jars. Start with the quinoa on the bottom, then layer the veggies (or just mix them all together) as you add to the jar. Again, add the avocado and tzatziki when you're ready to eat.
If you wish to double (or halve) the recipe amounts, click on the number beside the Servings in the recipe card below, then use the little slider that appears to change the ingredient amounts.
This Greek Quinoa Bowl is a great recipe to keep you on track with eating "clean" this week. Enjoy everyone!
Fresh Vegetarian Mediterranean Quinoa Bowl
- ½ cup dry quinoa
- 1 cup cucumber, chopped
- 1 cup cherry tomatoes, sliced
- 1 cup bell pepper, red, orange or yellow, chopped
- ½ cup Mediterranean olives, pitted
- ¼ cup red onion, thinly sliced
- ¼ cup feta cheese
- ½ medium avocado, sliced
- ½ cup cucumber, seeded, finely diced and well drained
- ¾ cup plain Greek yogurt, very firm
- 1 tbsp lemon juice, freshly squeezed
- 2 tsp fresh dill, finely chopped
- 1 small clove garlic, minced
- ¼ tsp each sea salt and black pepper
- 1 tsp olive oil, for drizzling on top before serving
- Arrange all bowl ingredients in a shallow bowl, either separately, or mixed together. Add avocado slices immediately before serving to prevent browning. Top with tzatziki sauce.
- Peel the cucumber and remove the seeds with a spoon. Finely dice the cucumber. Sprinkle with a pinch or two of salt and let stand in a strainer to allow the water to drain off. Alternatively, pat dry with paper towel or a clean cloth to remove as much moisture as you can so that the sauce isn't watery.
- In a small bowl, combine the remaining ingredients.
- Add the finely diced and thoroughly-drained cucumber and refrigerate until ready to serve. Garnish with a sprinkle of fresh dill, if desired. Drizzle with a little olive oil just before serving, if you'd like.
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