Mediterranean Quinoa Recipe for a Healthy Meal

The aroma of roasted vegetables mingling with the nutty scent of quinoa fills the kitchen, inviting everyone to gather around. This Mediterranean quinoa dish is not just food; it’s a party on a plate that will make your taste buds dance like they’re at a rave in Ibiza.

Remember that family gathering where everyone was supposed to bring a dish? I whipped up this Mediterranean quinoa and watched as my relatives fought over the last scoop. Who knew grains could bring such joy? It’s perfect for summer barbecues or cozy winter dinners—any time you want to impress without breaking a sweat.

I still remember the first time I served this dish; my cousin Marie practically licked her plate clean and declared it her new favorite!

Essential Ingredients

Here’s what you’ll need to make this delicious dish:

• Quinoa: Choose organic quinoa for better flavor and texture; rinse it well to remove bitterness.
• Cherry Tomatoes: Select vibrant red tomatoes; they add sweetness and burst with flavor when cooked.
• Cucumber: Use fresh cucumbers for crunch; peel them if you prefer less bitterness.
• Red Onion: A small amount adds zing; soak it in cold water for 10 minutes to mellow its flavor.
• Bell Peppers: Use assorted colors for visual appeal; they add sweetness and crunch.
• Feta Cheese: Crumbled feta provides creaminess; opt for good quality for the best taste.
• Olive Oil: Use extra virgin olive oil for richness and depth in flavor; drizzle generously.
• Lemon Juice: Freshly squeezed lemon juice brightens the entire dish; don’t skip this!
• Fresh Herbs (Parsley & Mint): They enhance freshness; chop finely before adding.
• Salt & Pepper: Essential seasonings; adjust according to your taste preferences.

The full ingredients list, including measurements, is provided in the recipe card directly below.

Let’s Make it together

Prepare the Quinoa: Rinse 1 cup of quinoa under cold water until it runs clear – this removes any bitterness. Combine it with 2 cups water in a pot over medium heat.

Cook the Quinoa: Bring the mixture to a boil before reducing heat to low. Cover and simmer for about 15 minutes until all water is absorbed and quinoa is fluffy.

Chop Vegetables: While the quinoa cools, chop cherry tomatoes, cucumber, bell peppers, and red onion into bite-sized pieces. Their vibrant colors will brighten your bowl!

Toss Everything Together: In a large mixing bowl, combine cooked quinoa with chopped veggies. Add crumbled feta cheese—because who doesn’t love cheese?

Add Dressing: Drizzle olive oil and freshly squeezed lemon juice over the salad mixture. Season with salt and pepper according to your taste. Toss gently until everything is evenly coated.

Add Fresh Herbs: Finally, sprinkle chopped parsley and mint over the top before giving one last gentle toss. The herbs will elevate this dish to glorious heights!

Your mouth should be watering by now—dive into this deliciousness! Enjoy it warm or chilled as leftovers (if there are any left).

This delightful Mediterranean quinoa recipe brings wholesome flavors together in an easy-to-make dish that fits perfectly into any meal plan or occasion!

Perfecting the Cooking Process

Start by rinsing the quinoa to remove bitterness; then, cook it in vegetable broth for extra flavor. Simultaneously, prepare your veggies to maximize efficiency.

Add Your Touch

Feel free to swap out vegetables based on your preference; add nuts or dried fruits for texture and sweetness. Season with your favorite spices for a personal twist.

Storing & Reheating

Store leftovers in an airtight container in the fridge for up to five days. Reheat gently in the microwave or on the stovetop with a splash of broth to revive moisture.

Sometimes, I still remember when I first served this dish at a family gathering; the compliments kept coming, and I couldn’t help but smile at their delight.

FAQ

What are the health benefits of Mediterranean quinoa?

Mediterranean quinoa is high in protein and packed with vitamins from fresh vegetables.

Can I use frozen vegetables in Mediterranean quinoa?

Yes, frozen vegetables work wonderfully and save time on chopping.

How can I make Mediterranean quinoa more filling?

Add chickpeas or grilled chicken for additional protein and heartiness.

Print

Mediterranean Quinoa

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.7 from 175 reviews

Save Recipe Recipe Saved

Pin Recipe

Experience the vibrant flavors of this Mediterranean quinoa bowl, packed with fresh vegetables and herbs for a nutritious and satisfying meal.

• Total Time: 30 minutes
• Yield: Serves 4

Ingredients

Scale 1x2x3x

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 small red onion, diced
• 1 bell pepper, diced (any color)
• ½ cup crumbled feta cheese
• 3 tbsp extra virgin olive oil
• Juice of 1 lemon
• ¼ cup chopped fresh parsley
• ¼ cup chopped fresh mint
• Salt and pepper to taste

Cook Mode Prevent your screen from going dark

Instructions

1. Rinse quinoa under cold water until clear. Combine with water in a pot over medium heat.
2. Bring to a boil, then reduce heat and simmer covered for about 15 minutes until fluffy.
3. While quinoa cools, chop cherry tomatoes, cucumber, bell pepper, and red onion into bite-sized pieces.
4. In a large bowl, mix cooked quinoa with chopped veggies and crumbled feta.
5. Drizzle olive oil and lemon juice over the mixture. Season with salt and pepper; toss gently until combined.
6. Add chopped parsley and mint; give one last toss and serve warm or chilled.

Notes

• For added flavor, cook quinoa in vegetable broth instead of water.
• Customize by adding nuts or dried fruits for extra texture.
• Store leftovers in an airtight container in the fridge for up to five days.

• Author: Sophie
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Category: Main
• Method: Boiling
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 cup (200g)
• Calories: 300
• Sugar: 3g
• Sodium: 150mg
• Fat: 14g
• Saturated Fat: 4g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 36g
• Fiber: 7g
• Protein: 8g
• Cholesterol: 20mg