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A vibrant and healthy Mediterranean bowl filled with quinoa, chickpeas, feta cheese, fresh tomatoes, and cucumber.

Mediterranean Glow Bowls

Experience a sun-drenched vacation in a bowl with this vibrant and nourishing Mediterranean meal. It features a symphony of textures and flavors, from creamy tzatziki and fluffy quinoa to crisp vegetables and briny feta. This customizable and easy-to-assemble bowl is designed to leave you feeling energized, satisfied, and glowing from the inside out.
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Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Servings: 4
Course: Dinner, Lunch, Main Course
Cuisine: Greek, Mediterranean
Calories: 550
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup tri-color quinoa
  • 2 cups water or vegetable broth
  • 1 pint cherry tomatoes, halved
  • 1 English cucumber, diced reserve half for tzatziki
  • 1/2 red onion, thinly sliced
  • 1/2 cup pitted Kalamata olives, halved
  • 4 ounces feta cheese, crumbled
  • 1/4 cup fresh parsley, finely chopped
  • 3 tablespoons fresh dill, finely chopped divided
  • 1/2 cup extra virgin olive oil
  • 1/4 cup fresh lemon juice divided
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • 2 cloves garlic, finely minced divided
  • 1/2 teaspoon salt, plus more to taste
  • 1/4 teaspoon black pepper, or to taste
  • 1 cup full-fat plain Greek yogurt

Equipment

  • Fine-mesh sieve
  • Small saucepan with lid
  • Fork
  • Large mixing bowl
  • Small bowl or glass jar with lid
  • Whisk
  • Box grater
  • Clean kitchen towel or paper towels
  • Knife
  • Cutting board
  • Measuring cups and spoons
  • Serving bowls

Method
 

  1. Rinse quinoa thoroughly in a fine-mesh sieve under cold water. Combine the rinsed quinoa and 2 parts water (or broth) in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until all liquid is absorbed. Remove from heat, let stand covered for 5 minutes, then fluff with a fork.
  2. While the quinoa cooks, prepare the vegetables. In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber (half of the total), thinly sliced red onion, halved Kalamata olives, and chopped fresh parsley.
  3. Prepare the lemon vinaigrette. In a small bowl or jar, combine the extra virgin olive oil, 1/4 cup fresh lemon juice, red wine vinegar, dried oregano, and 1 minced garlic clove. Whisk or shake vigorously until emulsified. Season with salt and pepper to taste.
  4. Make the tzatziki. Grate the remaining half of the cucumber. Place it in a clean kitchen towel and squeeze firmly to remove all excess water. In a small bowl, combine the squeezed cucumber, Greek yogurt, 1 tablespoon of lemon juice, 1 minced garlic clove, and 1 tablespoon of chopped fresh dill. Stir well and season with salt.
  5. Assemble the bowls. Divide the cooked quinoa among four bowls. Top with the vegetable mixture, chickpeas, and crumbled feta. Drizzle generously with the lemon vinaigrette and add a large dollop of tzatziki. Garnish with remaining fresh dill and serve immediately.

Notes

For optimal results, do not skip rinsing the quinoa as this removes its bitter saponin coating. It is crucial to squeeze the water from the grated cucumber for a thick, creamy tzatziki. For meal prep, store all components separately and dress the bowls just before serving to maintain the crispness of the vegetables. Feel free to customize by adding grilled chicken or salmon, swapping quinoa for farro or brown rice, or adding other vegetables like bell peppers and artichoke hearts. These bowls are delicious served with warm pita bread on the side.