Looking for a fresh, satisfying, and easy lunch? This Mediterranean Quinoa Salad Bento is a perfect choice for a healthy bento box lunch. It’s packed with flavor, nutrients, and is simple to prepare for your meal prep needs.
Key Ingredients & Substitutions:
- Quinoa: Use pre-cooked quinoa for speed, or cook from scratch.
- Cucumber: English or Persian cucumbers work best.
- Cherry Tomatoes: Any small, ripe tomato will do.
- Olives: Kalamata olives add a briny punch. Black olives are a milder alternative.
- Feta Cheese: Omit for a dairy-free option or use a plant-based feta.
- Chickpeas: Canned chickpeas are convenient; rinse them well.
- Lemon: Fresh lemon juice is essential for the dressing.
- Olive Oil: Extra virgin olive oil for the best flavor.
Ingredients:
For the Salad:
- 1 cup cooked quinoa, cooled
- 1/2 cup diced cucumber
- 1/2 cup halved cherry tomatoes
- 1/4 cup pitted Kalamata olives, sliced
- 1/4 cup crumbled feta cheese (optional)
- 1/2 cup canned chickpeas, rinsed and drained
- 2 tablespoons chopped fresh parsley
For the Lemon-Herb Dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon dried oregano
- 1/4 teaspoon garlic powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 20 minutes
- Prep Time: 15 minutes
- Cook Time: 5 minutes (if cooking quinoa from scratch, add 15-20 minutes)
- Servings: 2
- Calories per serving: Approximately 350-400 kcal
- Tools Needed: Large mixing bowl, small bowl, whisk, bento box or airtight containers.
Step-by-Step Instructions:
1. Prepare Your Quinoa
If you don’t have cooked quinoa, rinse 1/2 cup dry quinoa under cold water. Cook it according to package directions, then let it cool completely. You can spread it on a plate to speed up the cooling process.
2. Chop Your Vegetables
Dice the cucumber and halve the cherry tomatoes. Slice the pitted Kalamata olives. Chop the fresh parsley.
3. Combine Salad Ingredients
In a large mixing bowl, gently combine the cooled quinoa, diced cucumber, halved cherry tomatoes, sliced olives, crumbled feta (if using), rinsed chickpeas, and chopped parsley.
4. Whisk the Dressing
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, garlic powder, salt, and black pepper. Taste and adjust seasonings as needed to your preference.
5. Dress and Mix
Pour the prepared dressing over the salad ingredients in the large bowl. Toss everything gently until the salad is evenly coated with the dressing.
6. Pack Your Bento Boxes
Divide the Mediterranean Quinoa Salad into two bento box compartments or airtight containers. You can add a side of hummus or pita bread in another compartment if desired for a complete healthy bento box lunch.
Variation Ideas:
- Add diced bell peppers (red, yellow, or orange) for extra crunch and color.
- Include some chopped red onion for a sharper flavor.
- Stir in baby spinach or arugula for more greens.
- Top with toasted pine nuts or sunflower seeds for added texture.
- Substitute parsley with fresh mint or dill for a different herb profile.
Storage Instructions:
Store your Mediterranean Quinoa Salad Bento in an airtight container in the refrigerator for up to 3-4 days. The flavors will meld and often taste even better the next day. It is best enjoyed chilled and does not require reheating.
Frequently Asked Questions (FAQ):
Can I make this salad ahead of time?
Yes, this salad is perfect for meal prep and can be made up to 3-4 days in advance.
Is this recipe gluten-free?
Yes, quinoa is naturally gluten-free, making this a great option for those with gluten sensitivities.
Can I use a different grain instead of quinoa?
You can substitute with cooked couscous, farro, or brown rice if you prefer, though the texture will be different.
How can I make this salad more filling?
Add grilled chicken or shrimp, or extra chickpeas for more protein. A side of whole-wheat pita bread also helps.
Is this suitable for a vegetarian diet?
Yes, this recipe is inherently vegetarian. Omit the feta cheese to make it vegan.
What kind of bento box should I use?
Any airtight food container or bento box with compartments works well to keep ingredients separate if you like.