Name: Mediterranean Quinoa Bowl – Vegetarian Meal
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 cup quinoa, rinsed; 2 cups water; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; ½ cup Kalamata olives, pitted and sliced; ½ cup feta cheese, crumbled; ¼ cup red onion, thinly sliced; 2 tablespoons fresh parsley, chopped; 2 tablespoons olive oil; 1 tablespoon lemon juice; 1 tablespoon tahini; Salt and black pepper to taste

Okay, so here’s the story of my Mediterranean Quinoa Bowl...

Picture this: It’s a Wednesday, I’ve got random veggies in the fridge, and my stomach’s making that weird whale noise. My Mediterranean Quinoa Bowl is basically what I throw together when I want something fresh but can’t face another soggy sandwich for lunch. I first made it after a trip to Greece—well, my version, anyway; sorry, yiayia, but mine has way more feta. The first time I made it, the quinoa kind of stuck to the pan and, honestly, the kitchen smelled like wet socks for an hour. (Don’t worry, it tastes nothing like that now!) Anyway, this recipe is now my go-to, and I actually look forward to lunch leftovers, which is saying something.

Why You’ll Love This Bowl (Or at Least Why I Do)

I make this when I can’t be bothered to cook meat or just want something that feels healthy but still tastes like a treat. My family goes wild for it mostly because of the olives—my partner picks them off and eats them first, which I find odd but whatever. And honestly, if you’re someone who gets hangry like me, this bowl fills you up without making you want to nap immediately. Plus, it’s one of those “use up what’s in the fridge” situations. I’ve even made it once with leftover roast potatoes instead of cucumbers (don’t judge—turns out, not bad!).

What You’ll Need (And What You Can Swap)

1 cup quinoa (white, red, or tri-color—my grandmother always said the red is best, but I just use what’s there)
2 cups water or veggie broth (broth gives it more flavor, but water is fine)
1 big handful cherry tomatoes, halved (or, honestly, any tomato chopped up—Roma, grape, whatever’s on sale)
1 small cucumber, diced (I sometimes skip this and throw in bell pepper or even a handful of spinach instead)
¼ cup red onion, thinly sliced (but yellow works if you’re out)
⅓ cup Kalamata olives, pitted & halved (green olives if you’re feeling wild—I once used black canned ones and regretted it, so maybe don’t do that)
¼ cup feta cheese, crumbled (or vegan feta if you’re dairy-free)
Fresh parsley or mint, chopped (mint is my favorite for this, but parsley is what usually ends up in the bowl)
For the dressing: 3 tablespoon olive oil, juice of 1 lemon (or, in a pinch, a splash of white wine vinegar), 1 clove garlic minced, salt & pepper to taste

Here’s How I Make It (Honestly, Sometimes It Gets Messy)

Rinse your quinoa. Seriously, do it—even though the packets say it’s pre-rinsed, I find it gets less bitter. Cook it in the water or broth: bring to a boil, then pop on a lid, lower heat, and simmer for 15 minutes. If it looks like a swamp, don’t panic; it’ll fluff up.
While that’s cooking, I chop up all the veggies. Sometimes I get distracted and just eat half the tomatoes as I go. It’s fine.
Mix up the dressing: olive oil, lemon juice, garlic, salt and pepper. If you want to get fancy, add a pinch of dried oregano or sumac. I whisk it with a fork in a mug because it’s less washing up.
When the quinoa’s cooked, fluff it with a fork. I taste a bit here—just to check seasoning...also because I’m hungry by this point.
Throw everything in a big bowl—quinoa, veggies, olives, feta, herbs—then pour over the dressing and toss. If it looks too dry, add a splash more olive oil.
I usually let it sit 5-10 minutes so the flavors meld, but sometimes I can’t wait. Up to you!

Notes from My Trials and Errors

Don’t skip the rinsing step; otherwise, the quinoa can taste like the inside of a gym bag. (True story—never again.)
If your quinoa’s mushy, just call it a salad and move on. Actually, I find it works better if you undercook it a little—keeps things fluffier.
Feta: more is more, in my book. But maybe that’s just me?

Variations I’ve Tried (And One I Regret)

Sometimes I throw in roasted chickpeas for crunch—just toss a can with cumin & paprika, roast at 400F for 20 minutes.
Add avocado if you want creaminess. It’s not Mediterranean, but who cares—it’s delicious.
I tried it once with sun-dried tomatoes instead of fresh. Not my thing, but hey, maybe you’ll love it!
A dollop of hummus on top really takes it over the edge. Or tzatziki, if you’re feeling extra.

Equipment: Use What You’ve Got

I use a saucepan for the quinoa, but if you’ve only got a rice cooker, that works too (actually, sometimes it’s easier). Big mixing bowl is ideal, but I’ve mixed it right in the pot before—less to wash up. No garlic press? Just mash it with the side of your knife.

Mediterranean Quinoa Bowl – Vegetarian Meal

How To Store It (If There’s Anything Left)

This keeps in the fridge in an airtight container for up to 3 days, though honestly, in my house it never lasts more than a day! The flavors get deeper by day two, so I kinda think it tastes better then (if you can wait).

How I Like To Serve It

I love this with toasted pita on the side—or just straight up with a spoon while standing at the counter. Sometimes I add a splash of hot sauce. My cousin always tops hers with a drizzle of extra lemon; we argue about that every time, but it’s become a family thing now.

Things I’ve Learned (Sometimes The Hard Way)

Don’t rush the quinoa. I once tried cranking the heat—ended up with burnt bits and crunchy centers (not fun).
Letting the bowl sit before eating makes a difference, but if you’re starving, it’s not the end of the world.
If you go crazy with the lemon, balance it out with a bit more olive oil. Learned that one after a puckered mouth disaster.

FAQ (Because People Actually Ask Me These!)

Can I use brown rice instead of quinoa?
Yeah, totally. It’ll be a little heavier, but still tasty. Just cook it all the way—nobody likes crunchy rice bits.
What if I don’t like olives?
No judgment! Just skip them or swap in capers. Or more feta. Or nothing at all—it’s your bowl.
Is it gluten-free?
Yup, as long as you don’t add anything random that’s not. I double-check feta labels, just in case.
Where can I find good-quality olive oil?
I usually grab mine here. Honestly changed my salad game.
Got a good feta recommendation?
If you can, try sheep’s milk feta; I get mine at the local market, but Bon Appétit has a good guide if you want the lowdown.
Can I make this vegan?
Absolutely. Just use vegan feta or skip it altogether. The dressing is already good to go.

So there you go! If you try it, let me know—or if you come up with a stranger combo, I want to hear about it. (Once, my friend added pineapple. Not for me, but hey, different strokes!)

Mediterranean Quinoa Bowl – Vegetarian Meal