Mediterranean Quinoa Bowl

A vibrant and flavorful vegetarian lunch bowl packed with protein and nutrients.

Prep Time

15 minutes

Total Time

35 minutes

Calories

465 kcal

Difficulty

Easy

Equipment

3 items

Cost

£2.00/serving

Season:

Meal Type:

Cuisine:

Main Ingredient:

Occasion:

Dietary:

Mood:

Ingredients

Servings

1cupQuinoa(Rinse well before cooking)

£0.75

2cupsVegetable Broth(Low sodium is preferred)

£0.30

1Cucumber(Diced)

£0.80

1pintCherry Tomatoes(Halved)

£2.00

0.3Red Onion(Thinly sliced)

£0.15

0.5cupKalamata Olives(Pitted and halved)

£1.20

4ouncesFeta Cheese(Crumbled)

£1.75

0.3cupFresh Parsley(Chopped)

£0.40

2tablespoonsLemon Juice(Freshly squeezed)

£0.20

2tablespoonsOlive Oil(Extra virgin)

£0.30

1teaspoonDried Oregano

£0.10

0.5teaspoonSalt(To taste)

£0.01

0.3teaspoonBlack Pepper(To taste)

£0.05

Total Cost

£8.01

£2.00 per serving

Instructions

1.
Rinse the quinoa thoroughly in a fine-mesh sieve.
2.
In a medium pot, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork.
3.
While the quinoa is cooking, prepare the other ingredients: dice the cucumber, halve the cherry tomatoes, slice the red onion, and halve the Kalamata olives.
4.
In a large bowl, combine the cooked quinoa, cucumber, cherry tomatoes, red onion, Kalamata olives, feta cheese, and fresh parsley.
5.
In a small bowl, whisk together the lemon juice, olive oil, oregano, salt, and pepper.
6.
Pour the dressing over the quinoa mixture and toss gently to combine.
7.
Serve immediately or chill for later.

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My Notes

Nutrition Information

Nutrition per serving (350g)

465 kcal / 1945 kJ

Carbs

48g

18% of RDA

Fat

24g

34% of RDA

Protein

16g

32% of RDA

Detailed Breakdown

Fibre

7 g

23% of RDA

Sugar

8 g

9% of RDA

Sodium

850 mg

37% of RDA

Saturated Fat

7 g

35% of RDA

Chef's Tips

Add grilled halloumi cheese for extra protein and flavor.

Substitute chickpeas or white beans for feta cheese for a vegan option. Increase other seasonings slightly to compensate.

Other vegetables such as bell peppers, roasted eggplant, or spinach can be added.

The bowl can be prepared ahead of time and stored in the refrigerator for up to 3 days. Dress just before serving for best results.

Cooking Equipment

Stovetop

Medium Pot

Large Bowl

Wine Pairings

No wine pairing suggestions available for this recipe.

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