This Mediterranean quinoa bowl is a vibrant and nutritious dish that brings together the fresh flavors of the Mediterranean. It's perfect for a light lunch or a healthy dinner, combining wholesome ingredients with a zesty dressing.
Some ingredients in this recipe might not be staples in every kitchen. Quinoa is a protein-rich grain that you may need to pick up from the store. Kalamata olives are a specific type of olive known for their rich flavor, and feta cheese is a tangy, crumbly cheese that adds a unique taste to the dish. Make sure to check the international or specialty foods aisle for these items.
Ingredients For Mediterranean Quinoa Bowl Recipe
Quinoa: A protein-rich grain that serves as the base of the bowl.
Cherry tomatoes: Adds a burst of sweetness and color.
Cucumber: Provides a refreshing crunch.
Red onion: Adds a sharp, tangy flavor.
Kalamata olives: Brings a rich, briny taste to the dish.
Feta cheese: A tangy, crumbly cheese that enhances the Mediterranean flavor.
Olive oil: Used in the dressing to add richness and depth.
Lemon juice: Adds a zesty, fresh flavor to the dressing.
Dried oregano: Provides a classic Mediterranean herb flavor.
Technique Tip for This Recipe
To enhance the flavor of your quinoa, toast it in a dry skillet over medium heat for a few minutes before cooking. This will give it a nutty aroma and deeper taste. Additionally, when making the dressing, let the olive oil and lemon juice mixture sit for a few minutes to allow the oregano to infuse, creating a more robust flavor profile.
Suggested Side Dishes
Alternative Ingredients
quinoa - Substitute with couscous: Couscous has a similar texture and can absorb flavors well, making it a good alternative to quinoa.
water - Substitute with vegetable broth: Using vegetable broth instead of water adds more depth and flavor to the dish.
cherry tomatoes - Substitute with grape tomatoes: Grape tomatoes have a similar sweetness and texture, making them a suitable replacement.
cucumber - Substitute with zucchini: Zucchini has a similar crunch and can be used raw or lightly cooked, providing a similar texture to cucumber.
red onion - Substitute with shallots: Shallots offer a milder flavor and can be used in the same quantity as red onions.
kalamata olives - Substitute with black olives: Black olives have a similar briny flavor and can be used as a direct substitute.
feta cheese - Substitute with goat cheese: Goat cheese has a similar tangy flavor and crumbly texture, making it a good alternative to feta.
olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a mild flavor that works well in dressings.
lemon juice - Substitute with lime juice: Lime juice provides a similar acidity and citrus flavor, making it a suitable replacement for lemon juice.
dried oregano - Substitute with dried thyme: Dried thyme has a similar earthy flavor and can be used in the same quantity as dried oregano.
Other Alternative Recipes
How to Store or Freeze This Dish
- Allow the quinoa to cool completely before storing. This prevents condensation, which can make the dish soggy.
- Transfer the Mediterranean Quinoa Bowl to an airtight container. This helps maintain freshness and prevents the absorption of other odors from the fridge.
- Store the container in the refrigerator. The quinoa bowl will stay fresh for up to 4-5 days.
- For longer storage, consider freezing. Portion the quinoa mixture into individual servings using freezer-safe containers or resealable freezer bags.
- Label the containers with the date to keep track of freshness.
- When ready to eat, thaw the quinoa bowl in the refrigerator overnight.
- Reheat gently in the microwave or on the stovetop, adding a splash of olive oil or lemon juice to refresh the flavors.
- If desired, add fresh cherry tomatoes and cucumber after reheating to maintain their crisp texture.
- Avoid freezing the feta cheese and cherry tomatoes if possible, as they can become watery upon thawing. Add these fresh when serving.
How to Reheat Leftovers
Stovetop Method:
- Place the leftover quinoa bowl in a non-stick skillet.
- Add a splash of water or olive oil to prevent sticking.
- Heat over medium-low, stirring occasionally, until warmed through.
- Add a bit more feta cheese or fresh cherry tomatoes for a fresh touch.
Microwave Method:
- Transfer the quinoa bowl to a microwave-safe dish.
- Cover with a microwave-safe lid or a damp paper towel to retain moisture.
- Heat on medium power for 1-2 minutes, stirring halfway through.
- Check the temperature and heat in 30-second intervals if needed.
Oven Method:
- Preheat your oven to 350°F (175°C).
- Spread the quinoa bowl evenly in an oven-safe dish.
- Cover with aluminum foil to keep it from drying out.
- Bake for about 10-15 minutes, or until heated through.
- For added flavor, sprinkle some extra oregano or lemon juice before serving.
Steamer Method:
- Place the quinoa bowl in a heatproof dish that fits into your steamer basket.
- Steam over boiling water for about 5-7 minutes.
- This method helps retain the moisture and freshness of the vegetables.
Cold Option:
- If you prefer, enjoy the quinoa bowl cold straight from the fridge.
- Add a drizzle of olive oil and a squeeze of lemon juice to refresh the flavors.
- Toss in some fresh cucumber or cherry tomatoes for added crunch.
Best Tools for This Recipe
Fine-mesh strainer: To rinse the quinoa thoroughly under cold water, removing any bitterness.
Medium saucepan: To bring water to a boil and cook the quinoa.
Fork: To fluff the cooked quinoa and help it cool down.
Large mixing bowl: To combine the quinoa with cherry tomatoes, cucumber, red onion, olives, and feta cheese.
Small mixing bowl: To whisk together the olive oil, lemon juice, oregano, salt, and pepper for the dressing.
Whisk: To mix the dressing ingredients thoroughly.
Chef's knife: To dice the cucumber and finely chop the red onion.
Cutting board: To provide a stable surface for chopping the vegetables.
Measuring cups: To measure out the quinoa, water, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
Measuring spoons: To measure the olive oil, lemon juice, and oregano for the dressing.
How to Save Time on This Recipe
Rinse quinoa in advance: Rinse and drain quinoa the night before to save time during meal prep.
Pre-chop vegetables: Dice cucumber, halve cherry tomatoes, and chop red onion ahead of time and store them in the fridge.
Batch cook quinoa: Cook a larger batch of quinoa and store it in the fridge for up to a week. Use it for multiple meals.
Ready-made dressing: Use a store-bought Mediterranean dressing to save time on whisking together olive oil, lemon juice, and oregano.
Pre-crumbled feta: Buy pre-crumbled feta cheese to skip the step of crumbling it yourself.
Mediterranean Quinoa Bowl Recipe
Ingredients
Main Ingredients
- 1 cup quinoa rinsed
- 2 cups water
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 0.25 cup red onion finely chopped
- 0.25 cup Kalamata olives pitted and sliced
- 0.25 cup feta cheese crumbled
- 2 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Rinse quinoa under cold water.
- In a pot, bring water to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes.
- Fluff quinoa with a fork and let it cool.
- In a large bowl, combine quinoa, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
- In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- Pour dressing over the quinoa mixture and toss to combine.
Nutritional Value
Keywords
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