5.0 from 12 votes
Mediterranean Quinoa Bowl
Here is a Mediterranean Quinoa Bowl recipe that is crisp, crunchy, fresh, creamy, salty, and savory in every bite. Piled high with nutritious greens, hearty grains, vibrant herbs and protein-packed chickpeas - in two forms - it's a healthy vegetarian recipe great for meal prep, light lunches, and dinner.
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 2 bowls
Calories: 458 kcal
Course:
Lunch , Dinner
Cuisine:
Mediterranean
Ingredients
Roasted Chickpeas
- 1 (14 oz) can chickpeas (garbanzo beans)
- 1 tablespoon extra virgin olive oil
- 1 teaspoon Italian seasoning blend
- ¼ teaspoon fine sea salt
Quinoa
- ⅔ cup uncooked quinoa rinsed and drained (makes 2 cups cooked)
Tzatziki Dressing
- 1 cup Greek yogurt
- 2 tablespoons lemon juice 1 lemon
- 2 tablespoons chopped fresh dill
- 1 garlic clove
- ½ teaspoon fine sea salt
- ½ cup diced Persian cucumber or English cucumber
Salad + Assembly
- 2 large handfuls spinach or kale
- 2 Persian cucumbers sliced (or English cucumbers)
- ½ small red onion thinly sliced
- 1 cup grape tomatoes halved lengthwise
- ½ cup pitted kalamata olives
- ½ cup crumbled Feta cheese
- ½ cup traditional hummus
Instructions
- ROAST CHICKPEAS: Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper. Drain and rinse chickpeas from their can, then scatter onto prepared baking sheet. Allow the chickpeas to air dry for 5 minutes. Toss with olive oil, Italian seasoning, and salt. Roast for 20-25 minutes, tossing once in between, until chickpeas are golden brown and crispy; set aside.
- COOK QUINOA: Place rinsed quinoa in small pot with 1 and ⅓ cups water or broth. Allow pot to come to a boil, then reduce to simmer for about 15 minutes, or until quinoa water has gone. Remove from heat and fluff with a fork.
- MAKE DRESSING: In small food processor or blender, blend together all ingredients except for diced cucumber. Once ingredients are combined, stir in diced cucumbers with spoon.(If using already minced garlic you can just whisk together ingredients by hand.)
- ASSEMBLE BOWLS: In 2 medium bowls, evenly distribute greens, cooked quinoa, sliced cucumber, red onions, grape tomatoes, olives, feta cheese, hummus, and roasted chickpeas. Drizzle with tzatziki dressing. Enjoy!
Cup of Yum
Notes
- Feel free to sub your favorite mix of veggies - check out the variations above!
- Roast chickpeas and store in an open container. This keeps them crunchy. Transfer to a sealed container in the fridge after 3 days.
- Store cooked quinoa in the fridge for up to 4 days.
- Prep salad ingredients and store them in individual containers for up to 4 days.
Nutrition Information
Serving
1bowl
Calories
458kcal
(23%)
Carbohydrates
57g
(19%)
Protein
20g
(40%)
Fat
17g
(26%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
6g
Monounsaturated Fat
9g
Trans Fat
0.003g
Cholesterol
19mg
(6%)
Sodium
1063mg
(44%)
Potassium
1117mg
(32%)
Fiber
12g
(48%)
Sugar
7g
(14%)
Vitamin A
620IU
(12%)
Vitamin C
12mg
(13%)
Calcium
281mg
(28%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 2bowls
Amount Per Serving
Calories 458
% Daily Value*
| Serving | 1bowl | |
| Calories | 458kcal | 23% |
| Carbohydrates | 57g | 19% |
| Protein | 20g | 40% |
| Fat | 17g | 26% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 19mg | 6% |
| Sodium | 1063mg | 44% |
| Potassium | 1117mg | 24% |
| Fiber | 12g | 48% |
| Sugar | 7g | 14% |
| Vitamin A | 620IU | 12% |
| Vitamin C | 12mg | 13% |
| Calcium | 281mg | 28% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.