This vibrant, nutrient-packed Mediterranean quinoa bowl is rich in protein, fibre, healthy fats, and antioxidants, making it a perfect meal for sustained energy and optimal health. The combination of fresh vegetables, protein-rich quinoa, and a creamy lemon-tahini dressing ensures both flavour and nourishment
Serves 2
Ingredients:
For the quinoa bowl:
- ½ cup quinoa, rinsed
- 1 cup water or vegetable broth
- ½ cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, finely chopped
- ¼ cup kalamata olives, sliced
- ¼ cup feta cheese (or dairy-free alternative), crumbled
- 1 handful fresh parsley, chopped
- 1 handful fresh spinach or mixed greens
- 1 tbsp pumpkin or sunflower seeds (optional for crunch)
For the lemon-tahini dressing:
- 2 tbsp tahini
- 1 tbsp extra virgin olive oil
- Juice of ½ lemon
- 1 clove garlic, minced
- 1 tsp maple syrup or honey
- 1-2 tbsp water (to thin)
- Salt and black pepper, to taste
Method
- Cook the quinoa: In a small saucepan, bring 1 cup of water or vegetable broth to a boil. Add quinoa, reduce heat, cover, and simmer for about 12-15 minutes, until the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
- Prepare the dressing: In a small bowl, whisk together tahini, olive oil, lemon juice, minced garlic, maple syrup (or honey), and a pinch of salt and pepper. Gradually add water, 1 tbsp at a time, until the dressing reaches a smooth, pourable consistency.
- Assemble the bowl: Divide the quinoa and fresh greens between two bowls. Top with cherry tomatoes, cucumber, red onion, olives, feta, and pumpkin/sunflower seeds.
- Drizzle with dressing: Pour the lemon-tahini dressing over the bowls and gently toss to combine.
- Enjoy: Serve immediately, or store in the fridge for up to 2 days for a healthy meal prep option.
Why It’s Great for You
✅ High in protein & fibre – Quinoa and vegetables support gut health and energy levels.
✅ Rich in healthy fats – Olives, tahini, and olive oil provide heart-healthy monounsaturated fats.
✅ Packed with antioxidants – Tomatoes, parsley, and spinach fight inflammation.
✅ Delicious & satisfying – A balance of savoury, fresh, and tangy flavours makes it super enjoyable!
