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Mediterranean Quinoa Bowl with Lemon Herb Dressing

Mediterranean Quinoa Bowl with Lemon Herb Dressing

Lunch
Prep Time
20min
Cook Time
25min
Servings
4
Calories
420
Chef's Note

For the best flavor, allow the quinoa to cool slightly before adding the dressing so it can absorb all the wonderful herbs and lemon. You can prepare the quinoa and dressing a day ahead to save time. This bowl keeps well in the refrigerator for up to 3 days, making it perfect for meal prep.

Tags
vegetarian
Mediterranean
quinoa
healthy
chickpeas
lunch
meal prep
high fiber
heart healthy
Ingredients
  • 1 cup quinoa

  • 2 cups vegetable broth

  • 1 medium cucumber

  • 1 cup cherry tomatoes

  • 1/2 small red onion

  • 1/3 cup kalamata olives

  • 1/2 cup feta cheese

  • 1 can (15 oz) chickpeas

  • 1/4 cup fresh parsley

  • 2 tablespoons fresh mint

  • 3 tablespoons lemon juice

  • 1/4 cup extra virgin olive oil

  • 2 cloves garlic

  • 1 teaspoon dried oregano

  • 1 teaspoon honey

  • 1 teaspoon Dijon mustard

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 2 tablespoons pine nuts

Instructions
  • 1

    Rinse 1 cup of quinoa under cold water using a fine-mesh strainer until water runs clear.

  • 2

    In a medium saucepan, bring 2 cups of vegetable broth to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed and quinoa is tender.

  • 3

    While quinoa cooks, dice 1 medium cucumber into small cubes, halve 1 cup of cherry tomatoes, and thinly slice 1/2 small red onion.

  • 4

    Drain and rinse 1 can of chickpeas. Pat dry with paper towels.

  • 5

    In a small skillet over medium heat, toast 2 tablespoons of pine nuts until golden brown, about 3-4 minutes, stirring frequently to prevent burning. Set aside to cool.

  • 6

    For the dressing, mince 2 cloves of garlic and finely chop 1/4 cup of fresh parsley and 2 tablespoons of fresh mint.

  • 7

    In a small bowl, whisk together 3 tablespoons of lemon juice, 1/4 cup of olive oil, minced garlic, 1 teaspoon of dried oregano, 1 teaspoon of honey, 1 teaspoon of Dijon mustard, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.

  • 8

    Add the chopped herbs to the dressing and mix well.

  • 9

    Once quinoa is cooked, fluff with a fork and let cool for 5 minutes.

  • 10

    In a large bowl, combine the cooked quinoa, diced cucumber, halved cherry tomatoes, sliced red onion, 1/3 cup of kalamata olives, and chickpeas.

  • 11

    Pour 3/4 of the lemon herb dressing over the quinoa mixture and gently toss to combine.

  • 12

    Divide the quinoa mixture among 4 bowls, sprinkle with 1/2 cup of crumbled feta cheese and toasted pine nuts.

  • 13

    Drizzle the remaining dressing over each bowl and serve immediately.

Nutrition Information (per serving)
420
Calories
14g
Protein
45g
Carbs
22g
Fat

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