Discover a vibrant and delicious way to embrace Healthy Clean Eating Recipes with this Mediterranean Quinoa Bowl with Feta. This recipe is packed with fresh flavors and wholesome ingredients, making it perfect for a light lunch or a satisfying dinner. You’ll love how easy it is to prepare a nourishing meal that truly tastes amazing.
Key Ingredients & Substitutions:
- Quinoa: Use tri-color quinoa for extra visual appeal, or brown rice as a substitute.
- Cucumber: English cucumber works best, or use zucchini for a softer texture.
- Tomatoes: Cherry or grape tomatoes are ideal; regular diced tomatoes are fine.
- Red Onion: Shallots can be used for a milder flavor.
- Chickpeas: Cannellini beans are a good alternative.
- Feta Cheese: Goat cheese can offer a similar tang.
- Kalamata Olives: Black olives also work.
- Fresh Parsley: Fresh mint can provide a different fresh note.
- Lemon: Crucial for bright flavor; lime can be used in a pinch.
- Olive Oil: Extra virgin olive oil is best for flavor.
Ingredients:
For the Bowl:
- 1 cup uncooked quinoa
- 2 cups water or vegetable broth
- 1 large cucumber, diced
- 1 pint cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1/2 cup crumbled feta cheese
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup fresh parsley, chopped
For the Lemon-Herb Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 4
- Calories Per Serving: Approximately 450 calories
- Tools Needed: Medium saucepan, large mixing bowl, whisk.
Step-by-Step Instructions:
1. Cook the Quinoa
Rinse the quinoa thoroughly under cold water. Combine quinoa and water (or broth) in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Fluff with a fork and set aside to cool slightly.
2. Prepare the Vegetables
While the quinoa cooks, dice your cucumber and halve the cherry tomatoes. Thinly slice the red onion and chop the fresh parsley. Rinse and drain the canned chickpeas.
3. Make the Lemon-Herb Dressing
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, and garlic powder. Season with salt and black pepper to your preference. This bright dressing is essential for a delicious Healthy Clean Eating Recipes bowl.
4. Assemble the Bowls
In a large mixing bowl, combine the cooked and cooled quinoa, diced cucumber, halved cherry tomatoes, sliced red onion, chickpeas, crumbled feta, and Kalamata olives. Pour the dressing over the ingredients.
5. Toss and Serve
Gently toss all the ingredients until well combined and coated with the dressing. Garnish with the fresh chopped parsley. Serve immediately and enjoy your nourishing Mediterranean Quinoa Bowl.
Variation Ideas:
- Add grilled chicken or baked salmon for extra protein.
- Include roasted bell peppers or zucchini for more vegetables.
- Stir in a dollop of hummus or tzatziki for creaminess.
- Sprinkle with toasted pine nuts for added crunch.
Storage Instructions:
Store any leftover Mediterranean Quinoa Bowl in an airtight container in the refrigerator for up to 3-4 days. It’s delicious cold, making it perfect for meal prep. Avoid reheating the entire bowl as it can make the vegetables soggy; enjoy it chilled for the best texture.
Frequently Asked Questions (FAQ):
Q: Can I prepare this bowl ahead of time?
A: Yes, you can cook the quinoa and chop the vegetables a day in advance. Store them separately and assemble the bowl just before serving for the freshest taste.
Q: Is this recipe suitable for meal prepping?
A: Absolutely! This Mediterranean Quinoa Bowl is excellent for meal prep. Keep the dressing separate until you’re ready to eat to prevent the ingredients from getting too soggy.
Q: How can I make this recipe vegan?
A: To make this a vegan Healthy Clean Eating Recipes bowl, simply omit the feta cheese. You can substitute it with a vegan feta alternative or nutritional yeast for a cheesy flavor.
Q: What kind of quinoa should I use?
A: Any type of quinoa (white, red, black, or tri-color) works well. Tri-color quinoa adds a lovely visual appeal to your bowl.
Q: Can I add other herbs to the dressing?
A: Yes, feel free to add fresh or dried dill, mint, or thyme to the dressing for different flavor profiles. Experiment to find your favorite blend for Healthy Clean Eating Recipes.
Q: What if I don’t have fresh lemon?
A: Bottled lemon juice can be used, but fresh lemon juice provides a brighter and more vibrant flavor that is highly recommended for this dish.