Looking for a vibrant and nourishing meal that will transport your taste buds to the sun-soaked shores of the Mediterranean? Look no further! This Vegan Mediterranean Quinoa Bowl is not only bursting with fresh flavors but also packed with nutrients that will leave you feeling satisfied and energized. With its colorful array of vegetables and the delightful crunch of quinoa, this dish is perfect for meal prep or a quick weeknight dinner. Ready to impress your family and friends with a dish that's as delicious as it is healthy? Dive into this recipe and discover how simple it is to create a Mediterranean masterpiece in just 25 minutes!
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- Quinoa
- Cucumber
- Cherry Tomatoes
- Olives
- Red Onion
- Feta Cheese (optional)
- Olive Oil
- Lemon Juice
Instructions
- Rinse 1 cup of quinoa thoroughly under cold water using a fine-mesh strainer to remove any bitter coating.
- In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy.
- While quinoa is cooking, prepare the vegetables: dice 1 cucumber, halve cherry tomatoes, finely chop red onion, and slice olives.
- Once quinoa is cooked, remove from heat and let it rest, covered, for 5 minutes. Then fluff with a fork to separate the grains.
- In a large mixing bowl, combine the cooked quinoa with prepared vegetables.
- Drizzle 2 tablespoons of olive oil and 1 tablespoon of fresh lemon juice over the mixture. Gently toss to combine and distribute flavors evenly.
- If using, crumble vegan feta or traditional feta cheese over the top of the bowl.
- Season with salt and freshly ground black pepper to taste.
- Serve immediately at room temperature or slightly chilled for a refreshing Mediterranean-style meal.
Tips
- Rinse the Quinoa: Don’t skip rinsing the quinoa! This step is crucial to remove its natural coating, called saponin, which can give a bitter taste.
- Customize Your Veggies: Feel free to mix and match your favorite Mediterranean vegetables. Bell peppers, artichokes, or even roasted eggplant can add extra flavor and texture.
- Herb it Up: Enhance the flavor by adding fresh herbs like parsley, basil, or mint. They not only add freshness but also elevate the dish to a new level.
- Make it Ahead: This bowl is perfect for meal prep! Store the quinoa and vegetables separately in the fridge and assemble just before serving to keep everything fresh.
- Serve it Right: Enjoy this dish at room temperature or chilled. It makes a refreshing lunch option on a warm day or a delightful side dish for any gathering.
Nutrition Facts
Calories: 320kcal
Carbohydrates: 45g
Protein: 12g
Fat: 14g
Saturated Fat: 3g
Cholesterol: 10mg
