Mediterranean Quinoa Bowl

A colorful and nutritious bowl packed with quinoa, roasted vegetables, and a tangy red pepper sauce. This Mediterranean-inspired dish is perfect for lunch or dinner and provides a complete balance of proteins, healthy fats, and complex carbohydrates.

Prep Time 15 min
Cook Time 25 min
Servings 2 people
Difficulty Easy
Mediterranean Quinoa Bowl

Ingredients

For the Bowl:
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 medium zucchini, diced
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 small red onion, sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup kalamata olives, pitted
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
For the Red Pepper Sauce:
  • 2 large red bell peppers, roasted
  • 2 cloves garlic, minced
  • 2 tablespoons tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • 2-3 tablespoons water (as needed)

Instructions

  1. Prepare the quinoa: Rinse quinoa under cold water. In a medium saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and let stand 5 minutes, then fluff with a fork.
  2. Roast the vegetables: Preheat oven to 425°F (220°C). Toss zucchini, bell peppers, and red onion with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender and slightly caramelized.
  3. Make the red pepper sauce: If using fresh peppers, roast them until charred, then peel and seed. In a food processor, combine roasted red peppers, garlic, tahini, lemon juice, olive oil, smoked paprika, and cumin. Process until smooth, adding water as needed to reach desired consistency. Season with salt and pepper.
  4. Assemble the bowls: Divide cooked quinoa between two bowls. Top with roasted vegetables, cherry tomatoes, and kalamata olives. Drizzle generously with red pepper sauce.
  5. Finish and serve: Sprinkle with crumbled feta cheese and fresh parsley. Serve immediately while warm, with extra red pepper sauce on the side.

Nutrition Information

Calories 485
Protein 18g
Carbs 62g
Fat 18g
Fiber 8g
Sugar 12g

Nutrition information is per serving and approximate.

Chef's Tips

Make Ahead: Cook quinoa and roast vegetables up to 3 days in advance. Store separately and assemble when ready to serve.
Substitutions: Try bulgur or brown rice instead of quinoa. Goat cheese works well in place of feta.
Storage: Assembled bowls keep in the refrigerator for up to 2 days. Add fresh herbs just before serving.
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