Mediterranean Quinoa Power Bowl - Lunchtime Sorted!

Recipe Introduction

Quick Hook

Fancy some easy lunches that aren't boring sandwiches? honestly, i was so fed up with the same old lunch routine.

Then, i discovered the magic of the mediterranean quinoa power bowl! this bowl is a flavor explosion of fresh veggies, tangy feta, and herbs.

Brief Overview

This mediterranean quinoa power bowl takes inspiration from sun-drenched shores. it is filled with healthy ingredients and is dead easy to make.

This recipe is straightforward, only needing about 35 minutes, give or take. it makes 2 servings, perfect for you and a pal, or saving some for tomorrow!

Main Benefits

It's packed with goodness and makes a healthy lunch meal prep option. perfect for a light but satisfying meal on a busy workday.

What makes this recipe so special? it's completely customizable and tastes amazing.

Level up your Lunch Game!

Want to transform your work meals ? so did i! seriously, my lunchtime slump was real . so, i went on a quest to find something that was both easy and exciting.

And boy, did i nail it! this mediterranean quinoa power bowl is a game-changer. it's bursting with flavor, keeps you full, and takes hardly any time to throw together.

Mediterranean magic for Weight Loss

Let’s talk about lunch recipes for weight loss . now, i’m no nutritionist, but this bowl feels amazing. all those fresh vegetables, the protein from the quinoa, and the healthy fats from the olive oil.

It's like a party in your mouth that is so much easier than your usual heavy lunch. it’s a great choice for a healthy mediterranean diet lunch .

What are you waiting for?

So, ditch the sad desk lunch and embrace this vibrant bowl. it's your ticket to easy meal prep lunches cold .

Plus, you can totally make it your own! don't like olives? leave them out. want more protein? chuck in some chickpeas.

This is cooking for you .

Right, so let's talk about what you'll actually need to make this mediterranean quinoa power bowl happen. no one wants a massive shopping list for easy lunches , do they? this is about throwing something together that's both quick and healthy.

Mediterranean Quinoa Power Bowl - Lunchtime Sorted! Recipe Card

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Preparation time:20 Mins

Cooking time:15 Mins

Servings:2 servings

Ingredients:

• 1 cup (175g) quinoa, rinsed well
• 2 cups (475ml) vegetable broth (or water)
• 1/4 teaspoon salt
• 1 cup (140g) cherry tomatoes, halved
• 1/2 cup (75g) cucumber, diced
• 1/2 cup (75g) red onion, finely chopped
• 1/2 cup (75g) Kalamata olives, pitted and halved
• 1/2 cup (75g) crumbled feta cheese
• 1/4 cup (30g) fresh parsley, chopped
• 1/4 cup (30g) fresh mint, chopped
• 3 tablespoons (45ml) extra virgin olive oil
• 2 tablespoons (30ml) lemon juice
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and freshly ground black pepper to taste

Instructions:

• Rinse quinoa. Combine quinoa, broth (or water), and salt in saucepan. Bring to a boil, then reduce heat and simmer, covered, until liquid is absorbed and quinoa is fluffy. Fluff with a fork and let cool slightly.
• Chop tomatoes, cucumber, red onion, parsley, and mint.
• Whisk together olive oil, lemon juice, minced garlic, oregano, basil, salt, and pepper in a small bowl or jar.
• In a large bowl, combine cooked quinoa, chopped tomatoes, cucumber, red onion, olives, feta cheese, parsley, and mint.
• Pour the lemon-herb vinaigrette over the salad and toss gently to combine.
• Divide into bowls and serve immediately or chill for later.

Nutrition Facts

Calories:450

Fat:25g

Fiber:8g

Recipe Info

Category:Salad

Cuisine:Mediterranean

Ingredients & Equipment

Here's the lowdown on what you'll need, without all the faff.

Main Ingredients

Alright, pay attention. Precision is key!

• Quinoa: 1 cup (175g) . Make sure it's rinsed, yeah? It gets rid of that bitter taste. Good quinoa should look clean and smell kinda nutty.
• Veggie Broth: 2 cups (475ml) . Stock cubes work a treat if you don't have proper broth.
• Salt: 1/4 teaspoon . Just a pinch.
• Cherry Tomatoes: 1 cup (140g) . Get the ripest ones you can find, they'll be bursting with flavour.
• Cucumber: 1/2 cup (75g) . English cucumbers are great, less watery.
• Red Onion: 1/2 cup (75g) . Finely chopped so you don't get massive chunks.
• Kalamata Olives: 1/2 cup (75g) . Pitted, please.
• Feta Cheese: 1/2 cup (75g) . The crumbly kind is best.
• Fresh Parsley: 1/4 cup (30g) . Chopped, adds a fresh kick.
• Fresh Mint: 1/4 cup (30g) . Chopped, same as the parsley.
• Olive Oil: 3 tablespoons (45ml) . Extra virgin, obviously.
• Lemon Juice: 2 tablespoons (30ml) . Freshly squeezed is miles better.
• Garlic: 1 clove , minced.
• Dried Oregano: 1 teaspoon .
• Dried Basil: 1/2 teaspoon .
• Salt and Pepper: To taste. Don't be shy.

These ingredients really elevate this recipe and make it a notable among other healthy lunch meal prep options.

Seasoning Notes

It’s all about balance, innit?

• Oregano and basil are a classic combo for a reason. They just work .
• Minced garlic is your flavour enhancer here. Don't skip it!
• Fancy a bit of a kick? Throw in a pinch of red pepper flakes. Boom!
• Don't have oregano or basil? Italian seasoning will do in a pinch.

Sometimes you just want something that isn't a cold lunch , however you can make it and just heat up the Quinoa.

Equipment Needed

You don't need the kitchen sink for this one.

• Medium saucepan with a lid. For cooking the quinoa, like.
• Large bowl. For mixing the salad.
• Small bowl or jar for the vinaigrette. Shaking it is way easier than whisking, trust me.
• Chopping board and a sharp knife. Obviously.

Honestly, this recipe is so simple, that it is perfect for quick work meals or cold meal prep lunches vegetarian when you are short on time! This is one of the best quick lunch ideas for work if you ask me!

Mediterranean Quinoa Power Bowl: Lunchtime Sorted!

Fancy a bit of sunshine on a plate? this mediterranean quinoa power bowl is just the ticket! we're talking serious flavour and goodness packed into one bowl, perfect for easy lunches .

It's inspired by the sun-kissed mediterranean, and honestly, it's a doddle to make. plus, it’s a brilliant way to incorporate a healthy mediterranean diet lunch into your week.

This is a recipe everyone can master because the only cooking you need to do is the quinoa. Let's get cracking.

Prep Steps: Get Your Ducks in a Row

First things first, let's get organised. it's all about that mise en place , isn't it? we need to rinse the quinoa really well.

Chop all the veggies – tomatoes, cucumber, red onion. grab your herbs and feta, and make sure you have all the vinaigrette ingredients to hand.

Honestly, good prep is half the battle! It helps you save the precious minutes you can use enjoying your easy lunches.

Step-by-Step: Whip It Up

Right then, here’s how to make it:

1. Cook the Quinoa: Put 1 cup quinoa , 2 cups broth , and 1/4 tsp salt in a pan. Bring to a boil, then simmer for 15 minutes until all the water's gone. Fluff it up.
2. Veggie Prep: Chop 1 cup tomatoes , 1/2 cup cucumber , and 1/2 cup red onion .
3. Vinaigrette Time: Whisk together 3 tbsp olive oil , 2 tbsp lemon juice , 1 minced garlic clove , 1 tsp dried oregano , 1/2 tsp dried basil , salt, and pepper. Give it a good shake or whisk!
4. Bowl Time: Combine cooked quinoa, chopped veggies, 1/2 cup olives , and 1/2 cup feta in a bowl.
5. Dressing Time: Pour the vinaigrette over and toss it all together.

Pro Tips: Level Up Your Lunch

Don't overcook the quinoa. mushy quinoa? no thanks! you want it fluffy. add some grilled chicken or chickpeas for extra protein.

This is great if you are looking for a vegetarian protein lunch ideas. or add some healthy lunch meal prep options.

If you're feeling lazy, you can use pre-cooked quinoa. no judgement here. this is all about quick lunch ideas for work .

It's a great way to create cold meal prep lunches vegetarian and make ahead lunch bowls for the working week.

Try the Easy Meal Prep Lunches Cold variation and prepare the salad without the vinaigrette and add when you are ready to eat.

Recipe Notes for Your Mediterranean Quinoa Power Bowl

Right, so we've got this amazing mediterranean quinoa power bowl , yeah? honestly, it's one of my go-to easy lunches .

But before you dive in, let's chat about a few things to make it even better. think of these as little insider tips to elevate your cold lunches game.

Serving Suggestions: Make it Instagrammable!

Presentation matters, doesn't it? plating this salad is easy. pile it high in a bowl. maybe drizzle a little extra vinaigrette over the top.

A sprig of mint makes it look posh. here's your list of 10 . as for sides? pita bread is a must.

Hummus or tzatziki are proper lush too. fancy a drink? iced tea or sparkling water with lemon are perfect. trust me, you'll impress even yourself.

These are very quick lunch ideas for work so feel free to add them in your make ahead lunch bowls .

Storage Tips: Meal Prep Like a Pro

This salad is ace for healthy lunch meal prep . you can totally make this in advance. cooked quinoa keeps in the fridge for up to 4 days.

The vinaigrette lasts even longer. store them separately though, yeah? otherwise, the quinoa gets a bit soggy. when you're ready to eat, just toss everything together.

Freezing isn't really recommended for this one. reheating instructions are simple: no reheating needed! it's best served cold, which makes it great for work.

These are great easy meal prep lunches cold , specially if you have a busy week.

Variations: Make it Your Own, Mate!

Want to mix things up? no worries! for a cold meal prep lunches vegetarian option, simply omit the feta or use a vegan alternative.

Want a bit of a kick? throw in some chilli flakes. need more protein? add some grilled chicken or chickpeas.

Don't be afraid to experiment! seasonal swaps are great too. use whatever veggies are in season. it's all about making it your perfect bowl.

What about a healthy mediterranean diet lunch ? just focus on adding more fresh veggies.

Nutrition Basics: Feel Good Food

This salad is packed with goodness. quinoa is a great source of protein and fiber. the veggies are full of vitamins and minerals.

It's a proper healthy lunch meal prep . we're talking roughly 450 calories per serving, with a good balance of protein, carbs, and fats.

Plus, it's super satisfying. perfect if you are looking for lunch recipes for weight loss . i tried to add vegetarian protein lunch ideas like quinoa to make it even more nutritious.

Honestly, this mediterranean quinoa power bowl is a winner. it's easy, healthy, and tastes amazing. you'll be the envy of all your colleagues with your work meals .

So go on, give it a go! i promise you won't regret it.