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Mediterranean Quinoa Bowl

Mediterranean Quinoa Bowl: A Colorful Meal Prep Delight

Discover the Mediterranean Quinoa Bowl, a customizable and nutritious meal prep option packed with vibrant veggies and protein-rich quinoa.
Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Salads
Cuisine: Mediterranean
Calories: 400

Ingredients
  

For the Base
  • 1 cup quinoa uncooked
  • 2 tablespoons olive oil use extra-virgin for richness
For the Veggies
  • 2 Persian cucumbers or regular cucumbers
  • 1 cup cherry tomatoes halved
  • 1 avocado add just before serving
For the Flavor Boosters
  • 1/2 cup pickled red onions
  • 1/4 cup fresh herbs (Mint and/or Parsley) or basil/cilantro
  • 1 teaspoon Aleppo pepper or red pepper flakes
  • 1/2 cup garlic yogurt sauce or tahini sauce for vegan
For the Protein
  • 1 can chickpeas roasted
For the Seasoning
  • 1 teaspoon smoked paprika or regular paprika
  • 1 teaspoon ground cumin or ground coriander
  • to taste sea salt
  • to taste cayenne pepper

Equipment

  • medium saucepan
  • baking sheet
  • Parchment Paper
  • Large bowl
  • Kitchen towel

Method
 

Step-by-Step Instructions
  1. Rinse quinoa under cold water. Combine quinoa with 2 cups of water and a pinch of sea salt in a medium saucepan. Bring to a boil, then reduce heat and simmer for 15 minutes until water is absorbed. Remove from heat and let sit covered for 5 minutes.
  2. Preheat oven to 425°F (220°C). Drain and rinse chickpeas, then pat dry. Toss chickpeas with olive oil, smoked paprika, ground cumin, and salt. Spread on a baking sheet and roast for 20-30 minutes, turning halfway, until golden and crispy.
  3. Chop Persian cucumbers and halve cherry tomatoes. Set aside in a bowl.
  4. In a large bowl or meal prep containers, layer fluffy quinoa, roasted chickpeas, chopped cucumbers, and halved cherry tomatoes. Score and dice avocado and add it to the top.
  5. Garnish with pickled red onions, fresh herbs, and Aleppo pepper. Drizzle garlic yogurt sauce over the top and serve immediately.
  6. Store assembled bowls (without avocado and fresh herbs) in airtight containers in the fridge for up to 4 days.

Nutrition

Serving: 1bowlCalories: 400kcalCarbohydrates: 60gProtein: 15gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 11gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 4gVitamin A: 20IUVitamin C: 30mgCalcium: 6mgIron: 15mg

Notes

Fresh ingredients ensure the best flavor and texture. Rinse quinoa thoroughly before cooking, roast chickpeas until crispy, and store components separately for meal prep.

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