Mediterranean Quinoa Bowl

Last summer, my neighbor Maria brought over a bowl of something colorful after I mentioned feeling overwhelmed by a deadline. She refused to call it a recipe, just her go-to when she needs energy without the heaviness. That first bite of cold quinoa with tangy feta and creamy hummus changed how I think about quick lunches.

My cousin texted me at midnight asking for something to bring to her new office lunch, terrified of being the person who brings disappointing food. I talked her through this bowl assembly at 11pm. She messaged back three days later saying her coworkers now request it every Friday.

Ingredients

• Quinoa: Rinse thoroughly under cold water to remove the bitter coating called saponin
• Water: The 2 to 1 ratio with quinoa gives perfectly fluffy results every time
• Cherry tomatoes: Halving them releases their juices into the bowl for extra flavor
• Cucumber: Leave the skin on for texture and color contrast
• Baby spinach: Adds fresh greens without any wilting or cooking required
• Red onion: Thin slices are essential so they do not overpower each bite
• Roasted red peppers: Jarred ones work beautifully when fresh peppers are not available
• Fresh parsley: Brightens everything and adds a pop of green on top
• Kalamata olives: Their briny punch balances the creamy elements
• Feta cheese: The saltiness cuts through the mild quinoa perfectly
• Hummus: A generous dollop acts like a dressing that coats everything
• Extra virgin olive oil: Use the good stuff here since it is not heated
• Lemon juice: Fresh squeezed makes all the difference for brightness
• Black pepper: Grind it fresh right before serving for the best aroma

Instructions

Cook the quinoa:

Combine the rinsed quinoa, water, and salt in a medium saucepan. Bring to a boil, then reduce heat to low, cover tightly, and let simmer for 15 minutes until all water is absorbed. Remove from heat and fluff with a fork, letting it cool for about 10 minutes.

Prep the vegetables:

While the quinoa cooks, halve the cherry tomatoes and dice the cucumber into small pieces. Chop the spinach and parsley, slice the red onion as thinly as possible, and cut the roasted red peppers into strips.

Make the dressing:

Whisk together the olive oil and lemon juice in a small bowl. Season generously with black pepper.

Assemble the bowls:

Divide the cooled quinoa among four serving bowls. Arrange the spinach, tomatoes, cucumber, red onion, roasted peppers, olives, and feta in sections on top of each bowl.

Finish and serve:

Drizzle the olive oil and lemon mixture over each bowl. Add a large dollop of hummus to the center and sprinkle with fresh parsley and extra black pepper. Serve immediately while vegetables are crisp.

Pin Recipe

This became our Sunday reset meal after my partner suggested we needed something that felt like a hug but left us light enough for evening walks. Now the ritual of chopping vegetables while quinoa simmers feels like pressing a reset button on the whole week.

Make It Your Own

I have learned that the magic of this bowl is in the arrangement. When my sister in law visits, she mixes everything together into one giant bowl. I tried it her way and discovered the hummus creates this incredible creamy coating when tossed through the quinoa. Both ways work, but they feel like completely different meals.

Timing Is Everything

The window where the quinoa has cooled but is not yet cold is when this bowl shines the most. Warm grains with crisp vegetables is a contrast worth planning for. I set a timer for 10 minutes after removing the quinoa from heat, and that is usually the sweet spot for assembly.

Serving Suggestions

Warm pita bread on the side feels luxurious, especially when you can use it to scoop up hummus and vegetables together. A simple green salad with vinaigrette turns it into a more substantial dinner.

• Grilled chicken or chickpeas work perfectly if you want extra protein
• Try tzatziki instead of hummus for a cool, creamy alternative
• Leftovers keep well for two days if stored with the hummus separate

Pin Recipe

Hope this bowl brings you as many good moments as it has brought me.

Recipe FAQs

→ How do I cook the quinoa for this bowl?

Rinse the quinoa thoroughly, then simmer it with water and a pinch of salt for about 15 minutes until tender and water is absorbed. Fluff with a fork before serving.

→ Can I substitute feta in this bowl?

Yes, a plant-based feta alternative works well for a vegan option or you can omit it entirely to suit dietary preferences.

→ What's the best way to prepare the dressing?

Whisk together extra virgin olive oil, fresh lemon juice, and freshly ground black pepper for a simple, bright dressing that complements the flavors.

→ Are there suggestions for adding protein?

Grilled chicken or falafel can be added to enhance protein content and create a more filling meal.

→ Can I replace hummus with another topping?

Tzatziki or a similar creamy spread can be used for a refreshing tangy variation, adding a different flavor profile.