Mediterranean Quinoa Bowl with Hummus (Printable)
Fluffy quinoa, fresh vegetables, and creamy hummus combine in this colorful Mediterranean bowl—nutritious and ready in under 40 minutes.
# What You’ll Need:
→ Grains
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - ½ teaspoon salt
→ Vegetables
04 - 1 cup cherry tomatoes, halved
05 - 1 cup cucumber, diced
06 - ½ red onion, thinly sliced
07 - ½ cup Kalamata olives, pitted and halved
08 - 1 cup baby spinach or mixed greens
→ Protein & Toppings
09 - 1 cup hummus
10 - ½ cup feta cheese, crumbled (optional)
11 - ¼ cup fresh parsley, chopped
→ Dressing
12 - 3 tablespoons extra-virgin olive oil
13 - 2 tablespoons lemon juice
14 - 1 garlic clove, minced
15 - ½ teaspoon dried oregano
16 - Salt and black pepper to taste
# How to Prepare:
01 - In a medium saucepan, bring 2 cups water and ½ teaspoon salt to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and let cool slightly.
02 - In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper to create the dressing.
03 - Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, halve the olives, and chop the fresh parsley.
04 - Divide the cooked quinoa among 4 serving bowls. Arrange spinach, cherry tomatoes, cucumber, red onion, and olives on top of the quinoa.
05 - Drizzle each bowl with the prepared dressing. Add a generous scoop of hummus to each bowl.
06 - Sprinkle with feta cheese if desired and fresh parsley. Serve immediately or chill for later consumption.
# Expert Advice:
01 -
- The components can be prepped on Sunday and assembled fresh each morning, giving you restaurant-worthy lunches without the daily cooking hassle.
- This bowl somehow manages to be simultaneously filling yet light, leaving you energized instead of ready for a nap after eating.
02 -
- Letting the quinoa cool slightly before adding other ingredients prevents wilting the greens and keeps your vegetables crisp.
- Slicing red onion under cold running water significantly reduces its sharpness while preserving that beautiful color and crunch.
03 -
- Toast the quinoa in a dry pan for 2-3 minutes before adding water to enhance its nutty flavor and prevent mushiness.
- Reserve a small portion of dressing to refresh leftovers the next day, as the quinoa tends to absorb the initial dressing overnight.