Hi, I’m Hannah! When it comes to staying consistent with healthy eating, I have found that having a go-to meal prep lunch is a total game-changer. However, I often find that traditional meal prep can get a little boring or feel like too much work on a Sunday afternoon. In fact, I wanted a recipe that felt fresh, vibrant, and incredibly satisfying, but one that could be thrown together in just 20 minutes. Consequently, these Mediterranean Quinoa Bowls have become a permanent fixture in my kitchen. Specifically, they combine protein-packed quinoa with crisp cucumbers, juicy tomatoes, and salty feta cheese for a meal that actually leaves you feeling energized. It is the ‘good habit’ of preparing a lunch that you actually look forward to eating all week long.
Why You’ll Love These Mediterranean Quinoa Bowls
- Ultimate Meal Prep: First of all, these bowls hold up beautifully in the fridge for 4-5 days. You can prep everything on Sunday and have a stress-free healthy lunch ready to grab and go.
- Ready in 20 Minutes: Additionally, this recipe is incredibly fast. While the quinoa simmers, you can chop all your veggies, making it a true weeknight or weekend hero.
- Packed with Nutrition: Furthermore, quinoa is a rare plant-based complete protein. When you pair it with healthy fats from olives and fiber from fresh vegetables, you have a perfectly balanced meal.(Read more about the proven health benefits of quinoa here: https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa)
- Completely Customizable: Finally, you can easily swap ingredients based on what you have in your pantry. It’s a flexible “base recipe” that never gets old.
The Simple Ingredients You’ll Need
This recipe relies on fresh, vibrant ingredients that provide a massive punch of Mediterranean flavor with almost zero effort.
- Quinoa: To start, this is our nutrient-dense base. You can use white, red, or tri-color quinoa. Specifically, it provides a fluffy texture and a subtle nutty flavor.
- Fresh Vegetables: Next, we use a mix of English cucumbers, cherry tomatoes, and red onion. These add the necessary crunch and brightness to every bite.
- Chickpeas: Moreover, adding a can of rinsed chickpeas provides extra plant-based protein and fiber, making the bowl much more filling.
- Kalamata Olives & Feta: These provide the signature salty, briny kick that defines Mediterranean cuisine.
- Simple Lemon Vinaigrette: Finally, a mix of olive oil, fresh lemon juice, and dried oregano brings everything together without the need for heavy, store-bought dressings.
How to Make Easy Mediterranean Quinoa Bowls
This lightning-fast recipe comes together in just a few simple steps. The full, detailed instructions are in the recipe card below.
- Cook the Quinoa: First, rinse your quinoa under cold water to remove any bitterness. Combine it with water or vegetable broth in a small pot, bring to a boil, and then simmer for 15 minutes until the liquid is absorbed and the quinoa is fluffy.
- Prep the Veggies: Next, while the quinoa is cooking, dice your cucumbers, tomatoes, and red onion. Ensure you cut them into uniform, bite-sized pieces so you get a little bit of everything in each forkful.
- Whisk the Dressing: Then, in a small jar or bowl, whisk together the olive oil, lemon juice, garlic, and herbs. You want it to be well-emulsified so the flavor coats every grain of quinoa.
- Assemble and Toss: After that, combine the cooked quinoa, chickpeas, and vegetables in a large bowl. Pour the dressing over the top and toss gently to combine.
- Finish with Flavor: Finally, fold in the feta cheese and kalamata olives. Serve immediately or portion into containers for the week.
Tips for the Best Mediterranean Quinoa Bowls
- Rinse Your Quinoa: Most importantly, do not skip the rinsing step! Quinoa has a natural coating called saponin that can taste soapy or bitter if not washed away.
- The “Fluff” Habit: Specifically, once the quinoa is finished cooking, let it sit with the lid on for 5 minutes. Then, use a fork to fluff it. This prevents it from becoming clumpy or mushy.
- Wait to Add the Dressing: For instance, if you are meal prepping these for more than 3 days, consider keeping the dressing in small separate containers. This ensures the vegetables stay crisp and don’t get soggy.
- Add a Creamy Element: Although these bowls are delicious on their own, they are even better with a dollop of my Creamy Hummus on top.
Frequently Asked Questions (FAQ)
- Can I make these vegan? Yes, absolutely! Simply omit the feta cheese or swap it for a vegan feta alternative or extra avocado for creaminess.
- How long do they last in the fridge? In fact, these bowls stay fresh in an airtight container for up to 5 days. They are actually one of the few meals that tastes even better the next day as the flavors meld.
- Can I add meat? Certainly. These bowls pair perfectly with grilled chicken or my Easy Blackened Fish.
- Is quinoa gluten-free? Yes, naturally! Quinoa is an excellent gluten-free grain choice for those with sensitivities.
More Healthy Meal Prep Ideas
- Greek Chicken Bowls (Healthy, Easy and Perfect for Meal Prep)
- The Best Creamy Hummus Recipe (Easy 5-Minute Recipe)
- Easy Sheet Pan Chicken Fajitas (Perfect for Healthy Meal Prep)
Build Your Healthiest Habit
End the “what’s for dinner?” stress. Get my free guide with 5 Healthy Dinners in Under 30 Minutes, plus simple weekly recipes to help you feel good, consistently.
Easy Mediterranean Quinoa Bowls
A vibrant, protein-packed Mediterranean bowl made with fluffy quinoa, crisp vegetables, and a zesty lemon vinaigrette. This easy 20-minute recipe is the ultimate healthy meal prep solution for a busy week.
Ingredients
- 1 cup quinoa rinsed
- 2 cups water or vegetable broth
- 1 can 15 oz chickpeas, rinsed and drained
- 1 cup cherry tomatoes halved
- 1 large English cucumber diced
- 1/4 cup red onion finely diced
- 1/2 cup Kalamata olives pitted
- 1/2 cup crumbled feta cheese
- For the Dressing: 3 tbsp olive oil 2 tbsp fresh lemon juice, 1 clove garlic minced, 1 tsp dried oregano, salt and pepper to taste.
Instructions
- Prepare Quinoa: Combine rinsed quinoa and water in a pot. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes.
- Chop Veggies: While the quinoa cooks, dice the tomatoes, cucumber, and onion.
- Make Dressing: In a small jar, whisk all dressing ingredients together until well combined.
- Combine: In a large bowl, toss the fluffy quinoa with chickpeas, vegetables, and dressing. Fold in feta and olives and serve.
