Precision-Scaled Mediterranean Quinoa Bowls
20min
20min
4
545
Chef's Note
This recipe utilizes the Ratio Method for the dressing (3 parts oil to 1 part acid) and weight-based measurements for the grains. If you decide to quadruple this for a 16-serving meal prep, avoid the 'Salt Trap' by starting with only 2.5 teaspoons of salt rather than 4, adjusting only after the flavors have melded.
Tags
Ingredients
185 grams Dry Quinoa
475 grams Vegetable Broth
400 grams Canned Chickpeas, drained and rinsed
200 grams English Cucumber, diced
250 grams Cherry Tomatoes, halved
60 grams Kalamata Olives, pitted and sliced
100 grams Feta Cheese, crumbled
45 grams Extra Virgin Olive Oil
15 grams Fresh Lemon Juice
1 tsp Kosher Salt
1 tsp Dried Oregano
Instructions
- 1
Place a medium saucepan on a digital scale and tare it. Weigh out 185g of quinoa and 475g of vegetable broth to ensure a perfect 1:2.5 weight ratio.
- 2
Bring the broth and quinoa to a boil over high heat. Once boiling, reduce heat to low, cover with a tight-fitting lid, and simmer for 15 minutes.
- 3
While the quinoa cooks, prepare the dressing using the Ratio Method: in a small jar, combine the 45g of olive oil and 15g of lemon juice (a 3:1 ratio). Add the oregano and a pinch of the salt, then shake vigorously.
- 4
Remove the quinoa from the heat and let it sit, covered, for 5 minutes. This resting period allows the steam to finish the grain hydration uniformly.
- 5
In a large mixing bowl, combine the diced cucumber, halved tomatoes, chickpeas, and olives.
- 6
Fluff the quinoa with a fork and add it to the vegetable mixture. Pour the 3:1 vinaigrette over the top and toss gently to combine.
- 7
Fold in the crumbled feta cheese and the remaining salt. If you have scaled this recipe up, remember to taste before adding the full amount of salt.
Nutrition Information (per serving)
545
18g
64g
26g
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