Save This Mediterranean Quinoa Power Bowl brings together everything I love in a nourishing meal hearty quinoa, crisp veggies, salty feta, and a bright lemon tahini dressing that wakes up every bite. It is the kind of bowl that fuels you without weighing you down and is as pretty as it is satisfying.
I first made this during a busy workweek when I was craving something wholesome and colorful. Now it is a go to whenever I want a meal that feels special but comes together quickly and with zero fuss.
Ingredients
- Quinoa: Provides the fluffy and filling base full of protein and cooks up quickly For best results use white quinoa and rinse well beforehand to remove bitterness
- Water: Needed for cooking quinoa Filtered water gives a cleaner flavor
- Salt: Brings out the flavor in the quinoa and helps season the bowl
- Cherry tomatoes: Add sweetness and juiciness Pick firm bright red tomatoes for best flavor
- Cucumber: Gives crunch and freshness A Persian or English cucumber works great and is less watery
- Bell pepper: Brings sweetness and a vibrant pop of color Choose any color for variety
- Kalamata olives: Add briny depth Use good quality pitted olives with glossy skin
- Red onion: Offers a sharp savory bite Slice thinly and soak in cold water to mellow if needed
- Feta cheese: Brings saltiness and creaminess Crumble a nice block of feta for the best texture
- Fresh parsley: Adds herby freshness Flat leaf has great flavor and looks pretty
- Tahini: Makes a luxurious creamy dressing Stir well before measuring to avoid separation
- Fresh lemon juice: Adds tang and brightness Use freshly squeezed for that vibrant zing
- Extra virgin olive oil: Gives smooth mouthfeel and richness Choose one with a peppery finish for flavor
- Maple syrup or honey: A touch of sweetness to balance acidity Go for real maple syrup or local honey
- Garlic: Deepens the savory notes Use freshly minced for best taste
- Black pepper and salt: Finishes the dressing and layers on seasoning Freshly ground pepper makes a difference
Instructions
- Rinse and Cook the Quinoa:
- Rinse one cup of quinoa thoroughly under cold water to remove any bitterness Combine the rinsed quinoa with two cups of water and a quarter teaspoon of salt in a medium saucepan Bring to a boil over medium heat then reduce the heat to low Cover with a lid and simmer for twelve to fifteen minutes until all water is absorbed Remove from heat keep covered and let sit for five minutes before fluffing with a fork Let it cool slightly
- Mix Up the Lemon Tahini Dressing:
- In a small bowl whisk together one quarter cup of tahini three tablespoons of fresh lemon juice two tablespoons olive oil one tablespoon maple syrup or honey one minced garlic clove a quarter teaspoon salt and an eighth teaspoon black pepper Add water one tablespoon at a time whisking until your dressing is creamy smooth and slightly pourable Taste and adjust seasoning if needed
- Prep and Chop the Fresh Ingredients:
- Halve one cup cherry tomatoes Dice one cup cucumber and one bell pepper Slice half a cup of pitted Kalamata olives and a quarter cup red onion Finely chop a quarter cup of fresh parsley Crumble half a cup of feta cheese Make sure all veggies are uniformly cut for even eating
- Assemble Your Bowls:
- Divide the fluffy quinoa evenly among four bowls Arrange the tomatoes cucumber bell pepper olives red onion and feta attractively on top Scatter the chopped parsley over everything for a burst of color
- Dress and Serve:
- Drizzle the bowls generously with the lemon tahini dressing right before serving This helps keep veggies crisp Serve immediately for a warm bowl or chill for up to two days if you like it cold
Save My absolute favorite part is that first spoonful with fluffy quinoa lemony dressing and feta all together It reminds me of lazy summer lunches with my sister in the backyard when we would pile our bowls high and compete to see who could make theirs the prettiest
Storage and Make Ahead Tips
Store leftovers in an airtight container in the fridge for up to two days For the freshest texture store the dressing separately and drizzle just before eating Quinoa freezes beautifully so you can make a double batch and stash extras for fast lunches
Ingredient Substitutions and Add Ins
Swap out feta for a dairy free version if you want this vegan Kalamata olives can be replaced with green or stuffed olives Avocado or roasted chickpeas make great hearty boosts and grilled chicken or falafel fit perfectly for more protein
Serving Suggestions
Serve this as a main lunch or dinner bowl Scatter over extra herbs or add roasted nuts for crunch For a crowd create a build your own bowl bar with assorted toppings This also works as a vibrant side alongside pita and hummus
Cultural and Seasonal Origins
These flavors are inspired by classic Mediterranean salads and mezze platters This bowl is easily adapted with seasonal market produce In summer toss in grilled zucchini or sweet corn In winter roasted carrots or beets are lovely
Seasonal Adaptations
Use the best tomatoes in season for peak flavor Add roasted root veggies in cooler months for more warmth A sprinkle of fresh mint or dill adds a spring twist
Success Stories
This bowl has become a regular feature at our summer potlucks and always disappears fast The last time I made it for my friend who is vegan she declared it the most satisfying lunch she had all month The leftovers make a perfect desk lunch that holds up perfectly till midday
Freezer Meal Conversion
Cook and cool the quinoa fully before freezing Spoon into single serve portions and freeze flat When ready defrost and top with fresh veggies and dressing for a meal in minutes The tahini dressing can also be frozen in small containers and whisked again for creaminess after thawing
Save Enjoy this bright, nourishing bowl for a lunch or dinner that feels like sunshine in every bite.
Recipe Questions
- → What type of quinoa works best?
Both white and tri-color quinoa work well for a light, fluffy base in this bowl.
- → Can I prepare the components ahead of time?
Yes, you can cook the quinoa and prep the vegetables and dressing up to 2 days ahead.
- → How do I make it vegan?
Simply replace feta cheese with your favorite plant-based cheese to keep the bowl vegan-friendly.
- → What can I add for extra protein?
Try adding grilled chicken, chickpeas, or falafel to boost the protein content.
- → Is this dish suitable for gluten-free diets?
Yes, all main ingredients are gluten-free. Check all packaging to ensure they meet your needs.
- → How long does it keep in the fridge?
You can refrigerate the assembled bowls for up to 2 days. Store dressing separately to keep everything fresh.