Name: Mediterranean Quinoa Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 1 cup cooked quinoa (cooled); 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1/4 red onion, thinly sliced; 1/3 cup Kalamata olives, pitted and halved; 1/2 cup feta cheese, crumbled; 2 tablespoons fresh parsley or mint, chopped; 2 tablespoons olive oil; 2 tablespoons lemon juice; 1 garlic clove, minced; Salt and pepper to taste

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This Mediterranean Quinoa Bowl is a fresh, wholesome dish packed with colorful veggies, protein-rich quinoa, and classic Mediterranean flavors. It’s light yet filling, and every bite delivers a mix of textures and zesty goodness. Whether I’m craving a quick lunch or a balanced dinner, this bowl always satisfies.

Why You’ll Love This Recipe

I love how easy and customizable this recipe is. It’s perfect when I want something nutritious without spending hours in the kitchen. The quinoa provides a solid base of plant-based protein, while the cucumbers, cherry tomatoes, olives, and feta add freshness and tang. It’s also great for meal prep—I can make a big batch and enjoy it throughout the week. Plus, the lemony dressing brings it all together beautifully.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Cooked quinoa (cooled)
Cherry tomatoes, halved
Cucumber, diced
Red onion, thinly sliced
Kalamata olives, pitted and halved
Feta cheese, crumbled
Fresh parsley or mint, chopped
Olive oil
Lemon juice
Garlic, minced
Salt and pepper

Directions

I start by cooking the quinoa according to the package instructions. Once it’s fluffy and tender, I let it cool.
While the quinoa cools, I prep the veggies: halving the cherry tomatoes, dicing the cucumber, slicing the red onion, and chopping the herbs.
In a small bowl, I whisk together olive oil, lemon juice, minced garlic, salt, and pepper to create a bright and simple dressing.
In a large bowl, I combine the cooked quinoa, chopped veggies, olives, and feta.
I pour the dressing over everything and toss gently until it’s well mixed.
I usually let the bowl sit for about 10 minutes to let the flavors develop before serving.

Servings and timing

This recipe makes about 4 servings.
Prep time: 15 minutes
Cook time: 15 minutes (for the quinoa)
Total time: 30 minutes

Variations

I sometimes add grilled chicken, shrimp, or chickpeas to boost the protein.
For extra creaminess, I stir in a spoonful of hummus or tzatziki on top before serving.
I like swapping the herbs—mint gives it a refreshing twist, while basil adds a sweet note.
Roasted red peppers or sun-dried tomatoes are great add-ins for more depth.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 4 days. Since it’s a cold dish, I don’t reheat it. If it dries out slightly, I refresh it with a little olive oil or lemon juice before serving.

FAQs

Can I make this quinoa bowl ahead of time?

Yes, I actually think it tastes better after chilling for a few hours. The flavors really come together.

Is this dish vegan?

It’s vegetarian as written, but I make it vegan by skipping the feta or using a plant-based cheese alternative.

What type of quinoa should I use?

I usually go with white quinoa for a neutral base, but red or tri-color quinoa works too and adds a bit more texture.

Can I serve this warm instead of cold?

Definitely. I’ve served it warm by adding freshly cooked quinoa and sautéed veggies instead of raw.

What’s the best way to meal prep this bowl?

I prep all the ingredients and store them separately. Then I assemble individual bowls as needed so everything stays fresh.

Conclusion

This Mediterranean Quinoa Bowl is one of my favorite go-to meals when I want something that’s easy, healthy, and packed with flavor. It’s colorful, refreshing, and endlessly adaptable. Whether I’m packing lunch or hosting a casual dinner, this bowl always brings the Mediterranean sunshine to my table.

Mediterranean Quinoa Bowl

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This Mediterranean Quinoa Bowl is a fresh, protein-packed meal loaded with colorful vegetables, quinoa, feta cheese, and zesty lemon-garlic dressing. It’s perfect for a quick lunch, balanced dinner, or make-ahead meal prep option with bold, Mediterranean-inspired flavors.

Author: Mayaa
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 4 servings
Category: Main Dish
Method: No-Cook (after quinoa)
Cuisine: Mediterranean

Ingredients

1 cup cooked quinoa (cooled)
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/4 red onion, thinly sliced
1/3 cup Kalamata olives, pitted and halved
1/2 cup feta cheese, crumbled
2 tablespoons fresh parsley or mint, chopped
2 tablespoons olive oil
2 tablespoons lemon juice
1 garlic clove, minced
Salt and pepper to taste

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Instructions

Cook the quinoa according to package instructions. Fluff with a fork and let it cool.
Prepare the vegetables: halve cherry tomatoes, dice cucumber, slice red onion, and chop herbs.
In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
In a large bowl, combine the cooked quinoa, veggies, olives, and feta cheese.
Pour the dressing over the salad and toss gently to combine.
Let the bowl sit for 10 minutes before serving to allow flavors to develop.