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Mediterranean Quinoa Bowl

Mediterranean Quinoa Bowl

Prep: 15 mins Cook: 20 mins

A vibrant bowl packed with protein-rich quinoa, fresh vegetables, and tangy feta cheese.

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Mediterranean Quinoa Bowl

Prep Time: 15 minutes Cook Time: 20 minutes Servings: 4
Mediterranean Quinoa Bowl
Calories
420
Protein
18g
Carbs
55g
Fat
15g

Ingredients

  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 cucumber, diced
  • 2 cups cherry tomatoes, halved
  • 1 red bell pepper, diced
  • 1/2 red onion, thinly sliced
  • 1 cup chickpeas, rinsed and drained
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

  1. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until liquid is absorbed. Remove from heat and let stand for 5 minutes. Fluff with a fork and allow to cool slightly.
  2. While quinoa is cooking, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, dice the bell pepper, and thinly slice the red onion.
  3. In a large bowl, combine the cooked quinoa, cucumber, tomatoes, bell pepper, red onion, chickpeas, and olives.
  4. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper to create the dressing.
  5. Pour the dressing over the quinoa and vegetable mixture. Toss gently to combine.
  6. Fold in the crumbled feta cheese and chopped parsley.
  7. Divide the quinoa bowl mixture among four serving bowls. Serve immediately or refrigerate for up to 3 days.

Nutrition Information (per serving)

Nutrient Amount % Daily Value*
Calories 420
Total Fat 15g 19%
Saturated Fat 4g 20%
Cholesterol 17mg 6%
Sodium 680mg 30%
Total Carbohydrate 55g 20%
Dietary Fiber 9g 32%
Total Sugars 8g
Protein 18g 36%
Vitamin D 0mcg 0%
Calcium 150mg 12%
Iron 4mg 22%
Potassium 780mg 17%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.