Mediterranean Bowl

This Mediterranean Bowl recipe has a great assortment of ingredients like tri color quinoa, marinated beets, cucumber, chickpeas, Feta cheese, red onion, cherry tomatoes, kalamata olives, toasted almonds, fresh herbs and tzatziki sauce. It’s an easy Mediterranean quinoa bowl recipe to pull together when you’re craving something healthy. 

If you’re looking for a healthy lunch or light dinner recipe to make, this Mediterranean bowl is delicious, nutritious and completely satisfying. 

What We Love About This Recipe

• It’s bursting with Mediterranean flavors! Marinated beets and a simple Greek cucumber salad tossed in our favorite red wine vinaigrette on a bed of light fluffy quinoa, garnished with roasted nuts and fresh herbs and  served with an easy tzatziki sauce.
• Loaded with bright, fresh and nourishing ingredients. 
• It’s an easy meal prep recipe. Just make the quinoa, marinated beets, Greek cucumber salad and tzatziki sauce ahead of time – storing each separately. Then assemble the bowls when you’re ready to eat!

Mediterranean Quinoa Bowl Recipe

• Quinoa. This is our go-to quinoa recipe for making light and fluffy quinoa. 
• Marinated Beets.  We quickly marinate beets in our red wine vinaigrette. They’re so good!! If you’re not a fan of beets, I hope you give these a try! They have a really great flavor!
• Greek Cucumber Salad.  We do a quick toss of cucumber, cherry tomatoes, red onion, kalamata olives, Feta cheese and fresh mint for our Greek Cucumber Salad.
• Tzatziki. We use our easy tzatziki sauce for this recipe. Just whisk the ingredients together in a bowl.

Find printable recipe with the measurements below.

Variations

• Add cooked chicken (grilled, poached chicken or chicken shawarma) or salmon
• Add a scoop of our Tzatziki Chicken Salad 
• Use our lemon turmeric quinoa instead of regular plain quinoa
• Add a spoonful of Hummus
• Use our Lemon Dill Sauce instead of tzatziki
• Add our chickpea patties
• Add mixed greens
• Serve with our perfectly seasoned pita chips
• Serve with lemon wedges
• Serve with a few pepperoncini

How To Make Mediterranean Quinoa Bowl

1. Whisk Dressing.  Just add all of the ingredients to a mason jar, seal the lid and vigorously shake to blend ingredients.
2. Cook Tri Color Quinoa.I always use 1 cup dried tri color quinoa (rinsed) to 2 cups water. Bring to a boil, then put lid on pot and reduce heat to low simmer. Cook for 15-20 minutes then remove from heat. Set aside for 20 minutes for all of the liquid to evaporate before fluffing quinoa. This waiting for 20 minutes after cooking quinoa will give you light fluffy quinoa.
3. Steam Beets. This is a super easy recipe for steaming beats. We peel them and cut them into small cubes so they steam quickly.
4. Make Greek Salad. Toss together the ingredients for the Greek cucumber salad in a separate bowl. Toss with red wine vinaigrette.
5. Assemble Bowl. Evenly divide the quinoa, marinated beets, Greek cucumber salad into bowls. Add a dollop of tzatziki sauce or serve as a side. 

Tips

• This Best Quinoa Salad can be stored in an airtight container in the refrigerator for up to 5 days. It stores best if it hasn’t been tossed with the dressing already.
• The tri color quinoa can be prepped ahead of time and kept plain until you’re ready to assemble the salad.
• The salad can also be prepped ahead of time and kept in the refrigerator until you’re ready to serve the salad.

Looking For More Healthy Bowls To Make?

• Greek Chicken Bowl
• Chicken Quinoa Bowl
• Chicken Picadillo Bowls
• Taco Bowl

Continue to Content

Print

Yield: 4 servings

Mediterranean Bowl

Prep Time 10 minutes

Cook Time 20 minutes

Additional Time 10 minutes

Total Time 40 minutes

This Mediterranean Bowl recipe has a great assortment of ingredients like tri color quinoa, marinated beets, cucumber, chickpeas, Feta cheese, red onion, cherry tomatoes, kalamata olives, toasted almonds, fresh herbs and tzatziki sauce. It’s an easy Mediterranean quinoa bowl recipe to pull together when you're craving something healthy. 

Ingredients

Quinoa

• 1 cup quinoa, rinsed
• 2 cups water (or use vegetable or chicken broth)

Marinated Beets

• 3 large beets
• 1/4 cup vinaigrette

Greek Cucumber Salad

• 2 cups English cucumber, sliced and quartered
• 1 cup Cherry tomatoes
• 1 cup Kalamata olives
• 1/4 cup Red Onion, sliced
• 1/4 cup Feta cheese
• 2-3 tablespoons Fresh mint, chopped
• 1/4 teaspoon dried oregano

Red Wine Vinaigrette

• 1/2 cup red wine vinegar
• 1 garlic clove, peeled and grated
• 3/4 teaspoon dried oregano
• 1/2 teaspoon dried Italian seasoning
• 1/8 teaspoon red pepper flakes
• 2 teaspoons Dijon mustard
• 1 cup olive oil
• 1/3 cup Parmesan cheese, finely grated
• Pinch of salt and pepper to taste

Tzatziki

• 2 cups plain full-fat Greek yogurt, strained
• 1 English cucumber (1 cup), grated and strained
• 2 cloves garlic, grated or finely minced
• 1 tablespoon fresh dill, finely chopped
• 1/2 lemon juiced (2 tablespoons)
• 1-2 tablespoons extra-virgin olive oil
• Salt and freshly cracked pepper to tast

Garnish

• Roasted Almonds, chopped
• Fresh mint, basil, parsley, chopped
• Pepperoncini
• Lemon wedges

Instructions

Quinoa

1. Pour the quinoa in a fine mesh colander and rinse under cold running water for about 30 seconds (unless package says it's already pre-rinsed). Add to saucepan.
2. Pour water over quinoa in the saucepan and stir.
3. Bring to a boil, then reduce heat to low, cover with lid and simmer 15-20 minutes.  Do not remove the lid.

1. As soon as the water is absorbed, remove saucepan from heat and set aside for 8-10 minutes then fluff with a fork

Marinated Beets

1. Wearing food handling gloves, cut the beet stems away and discard.
2. Peel beets (discard peel) and cut the beets into small cubes.
3. Place cut beets in a steamer basket that is set inside a saucepan filled with 2 inches of water. Don't overcrowd the steamer basket.
4. Bring to a boil then reduce heat to a low simmer. Cover saucepan with lid and steam for about 10-15 minutes or until beets are just fork tender. Remove saucepan from heat.
5. Remove beets from basket and transfer to a bowl. Set aside to cool.
   After they have cooled, drizzle 1/4 cup of dressing over them and toss. Place plastic wrap over the bowl and refrigerate for 30 minutes.

Greek Cucumber Salad

1. Add the sliced cucumbers, tomatoes, onion and kalamata olives to a mixing bowl and toss.
2. Drizzle dressing over the ingredients and toss.
3. Sprinkle in the Feta cheese, finely chopped mint leaves and dried oregano and toss again. Season with salt and freshly cracked black pepper.

Red Wine Vinaigrette

1. Whisk the ingredients (except Parmesan cheese) together in a bowl or add ingredients to a mason jar, seal the lid and shake vigorously to blend well. Whisk in the grated Parmesan cheese.
2. Store leftovers in a tightly sealed mason jar in the refrigerator for up to a week. You will need to let the mason jar sit at room temperature for a few minutes before using though because the olive oil will solidify a bit in the fridge.

Tzatziki

1. Strain yogurt using cheesecloth or paper towels to remove excess moisture.
2. Grate the cucumber and place in a cheesecloth or paper towel and squeeze out the excess moisture over a bowl or the sink.
3. Add the strained yogurt, cucumber, minced garlic, dill and lemon juice to a medium size bowl.  Using a fork stir to blend the ingredients until well incorporated.
4. Season with salt and freshly ground black pepper to taste.
5. Refrigerate for 30-60 minutes before serving.
6. Drizzle with 1-2 tablespoons of extra-virgin olive oil before serving.
7. Store in an air-tight container in the refrigerator for up to 5 day

Assemble Bowl

1. Evenly divide the quinoa into four bowls. Spoon the marinated beets and Quinoa salad over the quinoa. Add a spoonful of tzatziki to the bowls.
2. Garnish generously with toasted almonds, and fresh herbs (mint, basil and/or parsley).

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 940Total Fat: 83gSaturated Fat: 15gTrans Fat: 0gUnsaturated Fat: 64gCholesterol: 30mgSodium: 1122mgCarbohydrates: 35gFiber: 6gSugar: 15gProtein: 19g

theharvestkitchen.com attempts to provide accurate information, however, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations. See full disclaimer on About page.