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Fresh Mediterranean Quinoa Bowl with Cucumber, Feta & Chickpeas

Mediterranean quinoa bowl - featured image
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A quick, easy, and healthy Mediterranean quinoa bowl featuring fluffy quinoa, crisp cucumber, tangy feta, and hearty chickpeas, perfect for a light lunch or dinner.

Ingredients

Scale
  • 1 cup (170g) quinoa, rinsed well
  • 1 can (15 oz/425g) chickpeas, drained and rinsed (or about 1.5 cups cooked from dried)
  • 1 medium cucumber, diced (English cucumber preferred)
  • 4 oz (115g) feta cheese, crumbled
  • 1 cup (150g) cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped (optional)
  • 1/4 cup fresh parsley, chopped
  • Juice of 1 lemon (about 2 tablespoons/30 ml)
  • 3 tablespoons extra virgin olive oil
  • 1 clove garlic, minced
  • Salt and black pepper to taste
  • Optional: Kalamata olives, pitted and sliced

Instructions

  1. Rinse the quinoa under cold running water for about 30 seconds using a fine mesh sieve to remove the bitter coating.
  2. In a medium saucepan, combine rinsed quinoa with 2 cups (480 ml) water and a pinch of salt. Bring to a boil over medium-high heat.
  3. Once boiling, reduce heat to low, cover, and simmer for 15 minutes without lifting the lid.
  4. Remove from heat and let quinoa sit, covered, for 5 minutes. Fluff with a fork.
  5. While quinoa cooks, dice cucumber, halve cherry tomatoes, finely chop red onion (if using), and chop fresh parsley.
  6. In a small bowl, whisk together lemon juice, olive oil, minced garlic, salt, and pepper. Adjust seasoning to taste.
  7. In a large bowl, combine cooked quinoa, chickpeas, cucumber, tomatoes, red onion, parsley, and crumbled feta.
  8. Pour dressing over the mixture and toss gently to combine.
  9. If using, fold in sliced Kalamata olives. Check seasoning and adjust with extra lemon or salt if needed.
  10. Serve at room temperature or slightly chilled. Let rest for 10 minutes if possible to allow flavors to meld.

Notes

Rinsing quinoa thoroughly removes bitterness. Let quinoa rest after cooking for fluffiness. Toss dressing just before serving to keep cucumber crisp. For meal prep, keep dressing separate until serving. Optional toppings like toasted pine nuts or slivered almonds add crunch. Adjust garlic amount to taste.

Nutrition

Keywords: quinoa bowl, Mediterranean, healthy lunch, vegetarian, easy recipe, chickpeas, feta, cucumber, quick meal

Find it online: https://twinkletaste.com/fresh-mediterranean-quinoa-bowl-recipe-with-cucumber-feta-chickpeas-easy-healthy-lunch/