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Mediterranean Quinoa Bowls with Avocado Dressing

Mediterranean Quinoa Bowls with Avocado Dressing

Lunch
Prep Time
20min
Cook Time
15min
Servings
4
Calories
490
Chef's Note

For meal prep, store the seasoned quinoa, avocado dressing, and chopped vegetables separately in the refrigerator for up to 3 days. To prevent the avocado dressing from browning, press plastic wrap directly onto its surface before sealing the container. For added protein without legumes, consider adding grilled chicken or fish to this dish.

Tags
Mediterranean
vegetarian
quinoa
bowls
lunch
high-fiber
meal-prep
healthy
plant-based
sesame-free
legume-free
Ingredients

  • 1 cup, rinsed quinoa

  • 2 cups vegetable broth

  • 2 tablespoons olive oil

  • 1 teaspoon ground cumin

  • 1 teaspoon smoked paprika

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 2 medium ripe avocados

  • 3 tablespoons lemon juice

  • 1 clove, minced garlic

  • 3-4 tablespoons water

  • 1 teaspoon maple syrup

  • 1 medium, diced cucumber

  • 1 cup, halved cherry tomatoes

  • 1/4 cup, thinly sliced red onion

  • 1/3 cup, pitted and sliced kalamata olives

  • 1/2 cup, crumbled feta cheese

  • 1/4 cup, chopped fresh parsley

  • 2 tablespoons, chopped fresh mint

  • 1/4 cup, toasted pine nuts

  • 1/2 cup, sliced roasted red peppers

Instructions
  • 1

    In a medium saucepan, combine 1 cup of rinsed quinoa with 2 cups of vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the liquid is absorbed and quinoa is fluffy.

  • 2

    While the quinoa is cooking, in a small bowl, mix 1 tablespoon of olive oil with 1 teaspoon of cumin, 1 teaspoon of smoked paprika, 1/2 teaspoon of garlic powder, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.

  • 3

    When the quinoa is done, fluff with a fork and stir in the spice mixture. Set aside to cool slightly.

  • 4

    Prepare the avocado dressing: In a food processor or blender, combine 2 peeled and pitted avocados, 3 tablespoons of lemon juice, 1 minced garlic clove, 1 teaspoon of maple syrup, remaining 1 tablespoon of olive oil, and a pinch of salt.

  • 5

    Blend until smooth, gradually adding 3-4 tablespoons of water until the dressing reaches a pourable consistency.

  • 6

    Prepare the vegetables: dice 1 cucumber, halve 1 cup of cherry tomatoes, thinly slice 1/4 cup of red onion, slice 1/3 cup of kalamata olives, and chop 1/4 cup of parsley and 2 tablespoons of mint.

  • 7

    Toast 1/4 cup of pine nuts in a dry skillet over medium heat for 2-3 minutes until golden, stirring frequently to prevent burning.

  • 8

    To assemble each bowl, place a quarter of the seasoned quinoa at the base. Arrange portions of cucumber, tomatoes, red onion, olives, roasted red peppers, 2 tablespoons of crumbled feta, and a sprinkle of fresh herbs on top.

  • 9

    Drizzle each bowl with avocado dressing and garnish with toasted pine nuts. Serve immediately or refrigerate components separately for meal prep.

Nutrition Information (per serving)
490
Calories
15g
Protein
48g
Carbs
28g
Fat
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