Vegetarian Mediterranean Quinoa Bowl overhead view 3

Fresh Vegetarian Mediterranean Quinoa Bowl

This Vegetarian Mediterranean Quinoa Bowl makes a healthy lunch or light dinner. It's packed full of protein-rich quinoa, Greek salad veggies, feta cheese and tzatziki sauce.
Course Entrée/Main Dish
Cuisine Greek, Mediterranean
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2
Calories 458kcal
Author Flavour & Savour


Quinoa Bowl

  • 1/2 cup dry quinoa
  • 1 cup cucumber, chopped
  • 1 cup cherry tomatoes, sliced
  • 1 cup bell pepper, red, orange or yellow, chopped
  • 1/2 cup Mediterranean olives, pitted
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup feta cheese
  • 1/2 medium avocado, sliced

Tzatziki Sauce

  • 1/2 cup cucumber, seeded, finely diced and well drained
  • 3/4 cup plain Greek yogurt, very firm
  • 1 tbsp lemon juice, freshly squeezed
  • 2 tsp fresh dill, finely chopped
  • 1 small clove garlic, minced
  • 1/4 tsp each sea salt and black pepper
  • 1 tsp olive oil, for drizzling on top before serving


Quinoa Bowl

  • 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.

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.


Calories: 458kcal | Carbohydrates: 49g | Protein: 20g | Fat: 22g | Saturated Fat: 5g | Cholesterol: 20mg | Sodium: 781mg | Potassium: 1073mg | Fiber: 11g | Sugar: 11g | Vitamin A: 3030IU | Vitamin C: 125mg | Calcium: 241mg | Iron: 3mg