Looking for a healthy recipe that’s both satisfying and incredibly nutritious? This Mediterranean Quinoa Power Bowl delivers everything your body needs in one colorful, delicious dish. Packed with plant-based protein, healthy fats, and vibrant vegetables, it’s the perfect meal for busy weekdays or meal prep Sunday.

This recipe combines the ancient superfood quinoa with fresh Mediterranean flavors that will transport your taste buds straight to the Greek islands. Best of all, it takes just 25 minutes to make and provides a complete amino acid profile to fuel your day.

Why This Recipe Is So Healthy

Quinoa is a complete protein containing all nine essential amino acids your body needs. It’s also rich in fiber, magnesium, and iron. Unlike refined grains, quinoa keeps you full and energized for hours.

Chickpeas add extra plant-based protein and fiber while providing folate and potassium for heart health.

Fresh vegetables deliver antioxidants, vitamins, and minerals that support immune function and reduce inflammation.

Olive oil and tahini provide healthy monounsaturated fats that help your body absorb fat-soluble vitamins.

Lemon adds vitamin C and helps your body absorb the iron from the quinoa and vegetables.

Ingredients (Serves 4)

For the Bowl:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth (or water)
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups cherry tomatoes, halved
• 1 large cucumber, diced
• 1 red bell pepper, chopped
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped

For the Lemon-Tahini Dressing:

• 3 tablespoons tahini
• 2 tablespoons fresh lemon juice
• 1 tablespoon extra virgin olive oil
• 1 clove garlic, minced
• 1 teaspoon honey or maple syrup
• 2-3 tablespoons warm water
• Salt and pepper to taste

Instructions

Step 1: Cook the Quinoa

1. Rinse quinoa under cold water until water runs clear
2. In a medium saucepan, bring vegetable broth to a boil
3. Add quinoa, reduce heat to low, cover and simmer for 15 minutes
4. Remove from heat and let stand 5 minutes, then fluff with a fork
5. Let cool to room temperature

Step 2: Prepare the Vegetables

1. While quinoa cooks, prep all your vegetables
2. Halve the cherry tomatoes
3. Dice the cucumber into bite-sized pieces
4. Chop the bell pepper
5. Thinly slice the red onion
6. Chop the fresh herbs

Step 3: Make the Dressing

1. In a small bowl, whisk together tahini and lemon juice
2. Add olive oil, minced garlic, and honey
3. Gradually whisk in warm water until you reach desired consistency
4. Season with salt and pepper to taste

Step 4: Assemble the Bowls

1. Divide cooled quinoa among 4 bowls
2. Top with chickpeas, tomatoes, cucumber, bell pepper, and red onion
3. Add olives and crumbled feta
4. Drizzle with lemon-tahini dressing
5. Garnish with fresh parsley and mint

Nutrition Information (Per Serving)

• Calories: 385
• Protein: 16g
• Carbohydrates: 52g
• Fiber: 12g
• Fat: 14g
• Sodium: 380mg

Meal Prep Tips

This recipe is perfect for meal prep! Here’s how to make it work:

Storage: Store components separately in the refrigerator for up to 4 days

• Keep quinoa and chickpeas together in one container
• Store chopped vegetables in another container
• Keep dressing separate until ready to eat
• Add feta and herbs just before serving

Make-Ahead Tips:

• Cook quinoa in batches on Sunday for the week
• Pre-chop vegetables (except cucumber, which is best fresh)
• Make extra dressing – it keeps for up to a week

Customization Options

Make it vegan: Skip the feta or substitute with nutritional yeast

Add more protein: Include grilled chicken, salmon, or hard-boiled eggs

Switch up vegetables: Try roasted eggplant, zucchini, or artichoke hearts

Different grains: Substitute brown rice, farro, or bulgur for quinoa

Nut-free: Replace tahini dressing with olive oil and lemon vinaigrette

Health Benefits You’ll Love

Weight Management: High fiber and protein keep you satisfied longer, reducing cravings and overeating.

Heart Health: Olive oil, nuts, and vegetables provide heart-protective compounds that may reduce cardiovascular disease risk.

Blood Sugar Control: The combination of protein, fiber, and complex carbs helps stabilize blood glucose levels.

Digestive Health: Fiber from quinoa, chickpeas, and vegetables supports healthy gut bacteria.

Energy Boost: B vitamins from quinoa and vegetables help convert food into sustained energy.

Anti-Inflammatory: Colorful vegetables provide antioxidants that fight inflammation in the body.

Expert Tips for Best Results

1. Rinse your quinoa thoroughly to remove the natural coating that can taste bitter
2. Use vegetable broth instead of water for extra flavor
3. Let quinoa cool completely before assembling to prevent wilting vegetables
4. Salt your vegetables lightly and let them sit for 10 minutes to draw out excess moisture
5. Make dressing ahead – flavors improve after sitting for a few hours

Seasonal Variations

Spring: Add asparagus, peas, and fresh dill Summer: Include zucchini, corn, and basil Fall: Try roasted butternut squash and pomegranate seeds Winter: Add roasted beets and orange segments

Frequently Asked Questions

Q: Can I use frozen vegetables? A: Fresh vegetables provide the best texture and flavor, but you can use thawed frozen vegetables in a pinch.

Q: How long does this keep? A: Assembled bowls stay fresh for 2-3 days. For best quality, store components separately and assemble before eating.

Q: Is this gluten-free? A: Yes! Quinoa is naturally gluten-free, making this perfect for those with gluten sensitivities.

Q: Can I make this ahead for a party? A: Absolutely! This recipe easily doubles or triples. Serve components buffet-style so guests can customize their bowls.

The Bottom Line

This Mediterranean Quinoa Power Bowl proves that healthy eating doesn’t have to be boring or complicated. With its perfect balance of nutrients, vibrant flavors, and satisfying textures, it’s a recipe you’ll want to make again and again.

Whether you’re looking to eat healthier, lose weight, or simply enjoy delicious food that makes you feel great, this power bowl delivers on all fronts. Plus, with endless customization options, you’ll never get bored!

Try this recipe today and discover how easy it is to nourish your body with whole, natural ingredients that taste amazing. Your taste buds and your health will thank you.