Mediterranean Quinoa Bowl Hummus (Printable Version)
A nutrient-rich quinoa bowl with fresh vegetables, tangy feta, and smooth hummus in Mediterranean style.
# Ingredient List:
→ Grains
01 - 1 cup quinoa
02 - 2 cups water
03 - ½ teaspoon salt
→ Vegetables
04 - 1 cup cherry tomatoes, halved
05 - 1 large cucumber, diced
06 - 1 red bell pepper, diced
07 - ¼ cup red onion, finely chopped
08 - ¼ cup Kalamata olives, pitted and sliced
09 - 2 cups baby spinach or mixed greens
→ Protein & Dairy
10 - ½ cup crumbled feta cheese
→ Hummus
11 - 1 cup hummus
→ Dressing
12 - 3 tablespoons extra-virgin olive oil
13 - 2 tablespoons lemon juice
14 - 1 garlic clove, minced
15 - 1 teaspoon dried oregano
16 - Salt and pepper, to taste
→ Garnishes (optional)
17 - 2 tablespoons fresh parsley, chopped
18 - Lemon wedges
# Directions:
01 - Rinse quinoa thoroughly under cold water. In a medium saucepan, combine quinoa, water, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork and let cool slightly.
02 - In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper until well combined.
03 - Halve cherry tomatoes, dice cucumber and bell pepper, finely chop red onion, and slice Kalamata olives.
04 - In a large mixing bowl, combine cooked quinoa, prepared vegetables, and baby spinach or mixed greens. Drizzle with dressing and gently toss to combine.
05 - Divide the mixture evenly among 4 bowls. Top each serving with a dollop of hummus and sprinkle crumbled feta cheese on top.
06 - Optionally garnish with fresh parsley and lemon wedges. Serve immediately.
# Expert Tips:
01 -
- It tastes like you spent an hour cooking but only takes 20 minutes of actual work.
- Every bite has crunch, creaminess, and tang all at once, so you never get bored.
- You can prep it Sunday night and eat well all week without touching the stove again.
02 -
- If you skip rinsing the quinoa, it will taste bitter and soapy no matter how good the rest of your ingredients are.
- Let the quinoa cool for a few minutes before mixing it with the greens, or they will turn sad and wilted.
- Dress the salad right before serving, not hours ahead, or the vegetables release water and make everything soggy.
03 -
- Toast the quinoa in the dry saucepan for a minute before adding water, it brings out a nutty flavor that makes the whole dish better.
- If you are making this ahead, toss the greens with a tiny bit of olive oil first so they do not absorb too much dressing and wilt.