Mediterranean-Quinoa-Bowl-Lunch

Mediterranean Quinoa Bowl Lunch 🌿

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Dive into this protein-rich Mediterranean bowl lunch featuring fluffy quinoa, roasted vegetables, and zesty lemon tahini dressing. Perfect for meal prep and ready in 25 minutes!

This colorful bowl combines the protein power of quinoa with Mediterranean flavors for a satisfying lunch that’s both nutritious and delicious. Whether you’re meal prepping or cooking fresh, this recipe delivers restaurant quality with minimal effort.

Why You’ll Love This Bowl ❤️

This Mediterranean bowl stands out because it:

  • Takes just 25 minutes to prepare
  • Delivers 22g of protein per serving
  • Works perfectly for meal prep
  • Stays fresh for 4 days
  • Requires simple ingredients
  • Offers vegetarian protein
  • Creates minimal cleanup
  • Features versatile components

Essential Ingredients 📝

For the Bowl Base:

  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 tablespoon olive oil
  • 1 teaspoon Mediterranean seasoning
  • Pinch of salt

For the Roasted Vegetables:

  • 1 can chickpeas, drained and rinsed
  • 2 cups cherry tomatoes
  • 1 red onion, chunked
  • 2 bell peppers, any color
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Mediterranean seasoning
  • Salt and pepper

Fresh Components:

  • 2 cups cucumber, diced
  • 1 cup kalamata olives
  • ½ cup feta cheese, crumbled
  • 2 cups mixed greens
  • ¼ cup fresh parsley
  • ¼ cup fresh mint
  • ¼ red onion, thinly sliced

For the Tahini Dressing:

  • ⅓ cup tahini
  • 2 lemons, juiced
  • 2 cloves garlic
  • 2 tablespoons olive oil
  • ¼ cup warm water
  • Salt and pepper
  • Honey to taste

Kitchen Equipment 🍳

  • Baking sheet
  • Saucepan
  • Sharp knife
  • Cutting board
  • Mixing bowls
  • Small blender
  • Storage containers

Step-by-Step Instructions 👩‍🍳

1. Cook Quinoa (15 minutes)

  1. Rinse quinoa thoroughly
  2. Combine with broth in saucepan
  3. Bring to boil, reduce to simmer
  4. Cook 15 minutes covered
  5. Let stand 5 minutes
  6. Fluff with fork

2. Roast Vegetables (20 minutes)

  1. Preheat oven to 425°F
  2. Toss vegetables with oil and seasonings
  3. Spread on baking sheet
  4. Roast 20 minutes
  5. Add chickpeas last 10 minutes

3. Make Dressing (5 minutes)

  1. Combine tahini and lemon juice
  2. Add garlic and olive oil
  3. Thin with warm water
  4. Season to taste
  5. Blend until smooth

4. Bowl Assembly (5 minutes)

  1. Layer quinoa base
  2. Add roasted vegetables
  3. Arrange fresh components
  4. Top with feta and herbs
  5. Drizzle with dressing

Pro Tips 💡

  1. Perfect Quinoa
  • Rinse until water runs clear
  • Toast before cooking
  • Use broth instead of water
  • Let rest before fluffing
  1. Roasting Success
  • High heat for caramelization
  • Single layer on sheet
  • Don’t overcrowd
  • Rotate pan halfway
  1. Meal Prep Tips
  • Keep dressing separate
  • Layer sturdy ingredients first
  • Store herbs properly
  • Use airtight containers

Storage Tips 🗂️

  • Quinoa: 5 days refrigerated
  • Roasted Vegetables: 4 days refrigerated
  • Fresh Components: 3 days refrigerated
  • Dressing: 1 week refrigerated
  • Assembled Bowl: 4 days when properly stored

Nutritional Information 🥗

Per bowl:

  • Calories: 425
  • Protein: 22g
  • Healthy Fats: 24g
  • Carbohydrates: 42g
  • Fiber: 12g
  • Iron: 20% DV
  • Calcium: 15% DV

Seasonal Adaptations 🔄

Summer Bowl

  • Add grilled zucchini
  • Include fresh corn
  • Top with microgreens
  • Use fresh herbs generously

Fall Bowl

  • Add roasted butternut squash
  • Include pomegranate seeds
  • Top with pumpkin seeds
  • Use warm vegetables

Winter Bowl

  • Add roasted sweet potato
  • Include massaged kale
  • Top with citrus segments
  • Serve warm

Spring Bowl

  • Add asparagus
  • Include peas
  • Top with radishes
  • Use fresh herbs

Common Questions ❓

Q: Can I make this grain-free?
A: Replace quinoa with cauliflower rice or more greens.

Q: How do I meal prep this?
A: Layer in containers, keep dressing separate, add fresh ingredients day-of.

Q: What protein can I add?
A: Grilled chicken, salmon, tofu, or extra chickpeas work well.

Quick Variations

  1. Greek Style
  • Add tzatziki
  • Include stuffed grape leaves
  • Top with extra feta
  • Use oregano
  1. Moroccan Twist
  • Add harissa
  • Include preserved lemon
  • Top with dates
  • Use ras el hanout
  1. Italian Inspired
  • Add pesto
  • Include sun-dried tomatoes
  • Top with pine nuts
  • Use Italian herbs

Recipe by Fast Delicious Recipes – Your trusted source for quick and delicious meals!

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