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Quinoa bowl with roasted vegetables, chickpeas, fresh salad, and tzatziki in a white bowl.

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5 from 10 reviews

Mediterranean Quinoa Bowl

Recipe by Veronika Sykorova

This Mediterranean Quinoa Bowl is packed with a ton of flavor and great for meal prep!  It's a great vegetarian dinner for spring, summer, or early fall. You can serve it as it is or with your favorite protein like roasted chicken or fish.

  • Total Time50 minutes
  • Yield3-4 1x
  • DietVegetarian

Ingredients

Units Scale

Roasted veggies

  • 1 eggplant, diced
  • 2 medium red onions, chopped into large chunks/quartered
  • 3 tbsp avocado oil, divided (or other cooking oil)
  • 2 tbsp Greek seasoning, divided
  • 1/2 tsp sea salt, divided
  • 1/2 tsp freshly ground black pepper, divided
  • 2 bell peppers, seeds removed and sliced
  • 2 zucchinis, chopped

Quinoa

  • 1 cup dry quinoa
  • 1.5 cup water

Tzatziki

  • 2 small cucumbers (or 1/2 large cucumber), grated
  • 1 cup Greek yogurt
  • 1/4 cup finely chopped fresh dill
  • 1 clove garlic, grated
  • 1 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • 1/4 tsp fine sea salt
  • 1/4 tsp freshly ground black pepper

Tomato cucumber salad

  • 2 small cucumbers (or 1/2 large cucumber), diced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1 tbsp extra virgin olive oil
  • 1 tbsp lemon juice

The rest

  • 1 can chickpeas, drained and rinsed
  • 1/2 cup chopped kalamata olives
  • Optional add-ins: feta cheese, hummus, marinated artichoke hearts, pickled red onion, sundried tomatoes, chicken, salmon, tofu, lemon wedge

Instructions

Roasted veggies

  1. Preheat your oven to 400F (200C).
  2. Add diced eggplant and red onion to a large baking sheet.
  3. Drizzle with 2 tbsp of avocado oil and toss.
  4. Season with 1 tbsp of Greek seasoning, ¼ tsp sea salt, ¼ tsp black pepper, and toss again. 
  5. Roast for 15 minutes.
  6. Push the eggplant and red onion to one side and add the chopped bell peppers and zucchini.
  7. Drizzle with the remaining 1 tbsp avocado oil, and season with 1 tbsp Greek seasoning, ¼ tsp sea salt, and ¼ tsp black pepper. Toss to mix well.
  8. Roast in the oven for 25 minutes.
  9. While the vegetables are roasted, prep the quinoa, tzatziki, and salad.

Quinoa

  1. Thoroughly rinse your quinoa and add it to a small saucepan with 1.5 cups of water.
  2. Bring to a boil, lower the heat to a simmer and cook partially covered until all water is absorbed.
  3. Take the quinoa off the heat, fluff with a fork, cover and let rest for 5 minutes. Set aside until ready to use.

Tzatziki

  1. Squeeze as much water as you can out of your grated cucumber and add it to a medium bowl.
  2. Add Greek yogurt, fresh dill, garlic, extra virgin olive oil, lemon juice, sea salt, and pepper.
  3. Stir until well mixed and keep in the fridge until ready to use.

Cucumber Tomato Salad

  1. Add cucumber, cherry tomatoes, red onion, extra virgin olive oil, and lemon juice to a medium bowl. Toss to mix and set aside until ready to use.

Put it all together

  1. Divide the cooked quinoa between 3-4 bowls. Add roasted veggies, chickpeas, kalamata olives, cucumber tomato salad, and top with tzatziki. Add a lemon wedge if desired and extra black pepper or fresh dill. Enjoy!

Notes

All the components of these bowls are best stored separately for 3-4 days in airtight containers in the fridge.

You can make this recipe vegan by using vegan yogurt in the tzatziki. The rest of the recipe is naturally vegan and gluten-free.

  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Category: Main Dish
  • Method: Oven
  • Cuisine: Mediterranean

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Find it online: https://thehealthfulideas.com/mediterranean-quinoa-bowl/