Mediterranean Quinoa Bowl
A bright, fiber-rich bowl of fluffy quinoa, chickpeas, crisp vegetables, and feta — inspired by Mediterranean flavors that support balanced, satisfying meals.
Nutrition per serving
Ingredients
- 1 cup quinoa, rinsed
- 1 can (400g) chickpeas, drained
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely sliced
- 1/3 cup feta cheese, crumbled
- 1/4 cup Kalamata olives
- 2 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar
- 1 tsp dried oregano
- Salt and pepper to taste
Portion guidance
A generous cup makes one serving. The combination of protein, fiber, and healthy fats helps slow carbohydrate absorption — keep portions consistent if counting carbs.
Step-by-step method
- 1
Cook quinoa according to package directions until fluffy, about 15 minutes, then fluff with a fork and let cool slightly.
- 2
In a large bowl, combine the chickpeas, cucumber, tomatoes, red onion, olives, and feta.
- 3
Whisk together the olive oil, red wine vinegar, oregano, salt, and pepper to make the dressing.
- 4
Add the warm quinoa to the bowl, drizzle with dressing, and toss gently to combine.
- 5
Taste and adjust seasoning. Serve at room temperature or chilled.
Smart substitutions
Swap
Quinoa
Cauliflower rice for a lower-carb version
Swap
Feta
Vegan cheese or omit for dairy-free
Storage & reheating
Stores beautifully for meal prep — keep refrigerated in an airtight container for up to 4 days. Enjoy cold or bring to room temperature; no reheating required.
This recipe is for inspiration only and is not medical advice. Carbohydrate and nutrition values are estimates. Speak with a qualified healthcare professional or registered dietitian about your personal blood sugar and dietary needs.
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