Mediterranean Quinoa Bowl with Roasted Vegetables and Fresh Herbs Recipe

Introduction

This Mediterranean Bowl is a vibrant and healthy meal packed with fresh vegetables and hearty quinoa. It’s perfect for a light lunch or a nutritious dinner that comes together quickly with simple ingredients.

Ingredients

• 1 cup quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1 red bell pepper, chopped
• 1 avocado, diced
• 2 cups kale or spinach, chopped
• 2 tbsp olive oil
• Juice of 1 lemon
• Fresh herbs (such as parsley or basil), chopped

Instructions

1. Step 1: Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and cook for 15 minutes until the water is fully absorbed.
2. Step 2: Preheat the oven to 400°F (200°C). Toss the cherry tomatoes and red bell pepper with 1 tablespoon of olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 20 minutes until tender.
3. Step 3: While the vegetables roast, wash and chop the kale or spinach. Massage the kale with a little olive oil to soften it if using kale.
4. Step 4: In a large bowl, layer the cooked quinoa, greens, roasted vegetables, cucumber slices, and diced avocado.
5. Step 5: Drizzle the lemon juice and remaining olive oil over the bowl. Garnish with fresh herbs before serving.

Tips & Variations

• Use baby spinach instead of kale for a milder flavor and quicker prep.
• Add a sprinkle of feta cheese or olives for extra Mediterranean flavor.
• Substitute quinoa with couscous or bulgur if preferred.
• Roast the vegetables with a sprinkle of smoked paprika for a smoky twist.

Storage

Store the Mediterranean Bowl components separately in airtight containers in the refrigerator for up to 3 days. Keep the avocado and cucumber separate to prevent sogginess. When ready to eat, assemble fresh and drizzle with lemon juice to maintain flavor. Reheat the quinoa and roasted vegetables gently in the microwave if desired.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this recipe vegan?

Yes, this recipe is naturally vegan as it contains no animal products. Just avoid adding any cheese or animal-based toppings.

What can I use instead of quinoa?

You can substitute quinoa with other grains such as couscous, bulgur, farro, or brown rice depending on your preference or what you have available.

Mediterranean Quinoa Bowl with Roasted Vegetables and Fresh Herbs Recipe

Print Recipe

★★★★★

4.8 from 99 reviews

A vibrant and nutritious Mediterranean Bowl featuring fluffy quinoa, roasted cherry tomatoes and red bell peppers, fresh cucumber, creamy avocado, and nutrient-packed kale or spinach, all dressed with lemon juice and olive oil. This wholesome, plant-based bowl is perfect for a light lunch or a healthy dinner.

• Author: Viktoria
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes
• Yield: 2 servings 1x
• Category: Salad
• Method: Roasting
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

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Grains and Vegetables

• 1 cup quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1 red bell pepper, chopped
• 1 avocado, diced
• 2 cups kale or spinach, chopped

Dressing and Garnishes

• 2 tbsp olive oil
• Juice of 1 lemon
• Fresh herbs (like parsley or basil), chopped
• Salt, to taste
• Black pepper, to taste

Instructions

1. Prepare Quinoa: Rinse the quinoa thoroughly under cold water to remove its natural bitterness. In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pan, and let it simmer for 15 minutes or until all the water is fully absorbed and the quinoa is tender.
2. Roast Vegetables: While the quinoa cooks, preheat your oven to 400°F (200°C). In a bowl, toss the cherry tomatoes and chopped red bell pepper with olive oil, salt, and black pepper until evenly coated. Spread the vegetables out on a baking sheet in a single layer. Roast them in the oven for about 20 minutes or until they become tender and slightly caramelized.
3. Prepare Greens: While the veggies are roasting, wash and chop your kale or spinach. If using kale, massage it gently with a small amount of olive oil to soften its texture, making it more pleasant to eat in the raw state.
4. Assemble the Bowl: In a large serving bowl or individual bowls, start with a base of cooked quinoa, then layer on the massaged greens, followed by the roasted cherry tomatoes and red bell peppers. Add cucumber slices and diced avocado on top to add freshness and creaminess.
5. Dress and Garnish: Drizzle the assembled bowl with fresh lemon juice and a bit more olive oil. Finish by sprinkling the chopped fresh herbs over the entire bowl. Serve immediately and enjoy your vibrant Mediterranean bowl.

Notes

• Rinsing quinoa is essential to remove its natural coating called saponin, which can taste bitter.
• Massaging kale softens its tough texture and makes it easier to eat raw.
• You can substitute spinach for kale if you prefer a milder flavor.
• For extra protein, consider adding chickpeas or grilled chicken to your bowl.
• This bowl is great for meal prep – keep the components separate and assemble when ready to eat.

Keywords: Mediterranean bowl, quinoa bowl, roasted vegetables, healthy salad, vegetarian bowl, kale salad, avocado salad