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Fresh Mediterranean Quinoa Bowl with Feta and Cucumber

Mediterranean Quinoa Bowl - featured image
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A fresh, filling, and easy Mediterranean quinoa bowl featuring crunchy cucumber, creamy feta, and a bright lemony dressing. Perfect for a healthy lunch or light dinner.

Ingredients

Scale
  • 1 cup (170g) dry quinoa, rinsed well
  • 2 cups (480ml) water or low-sodium vegetable broth
  • 4 ounces (115g) feta cheese, crumbled
  • 1 large English cucumber, peeled and diced
  • 1 cup (150g) cherry tomatoes, halved (optional)
  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons chopped fresh mint (optional)
  • Juice of 1 medium lemon (about 3 tablespoons/45ml)
  • 3 tablespoons extra virgin olive oil
  • 1 small clove garlic, minced
  • Salt to taste
  • Freshly ground black pepper to taste

Instructions

  1. Rinse quinoa under cold water for about 30 seconds using a fine mesh strainer to remove bitterness.
  2. Transfer rinsed quinoa to a medium saucepan with 2 cups water or vegetable broth and bring to a boil over medium-high heat.
  3. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and quinoa is tender. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  4. While quinoa cooks, peel and dice cucumber, halve cherry tomatoes, finely chop red onion, parsley, and mint, and mince garlic.
  5. In a small bowl, whisk together lemon juice, olive oil, minced garlic, salt, and black pepper. Adjust seasoning to taste.
  6. In a large mixing bowl, combine cooked quinoa, cucumber, cherry tomatoes, red onion, parsley, and mint. Pour dressing over and toss gently to coat.
  7. Sprinkle crumbled feta over the bowl and fold gently to distribute without breaking the cheese.
  8. Taste and adjust seasoning if needed. Serve immediately or chill for 15-20 minutes to meld flavors.

Notes

Rinsing quinoa is essential to remove bitterness. Fluff quinoa with a fork after cooking to keep grains separate. Prepare dressing first to allow flavors to marry. Keep dressing separate if storing leftovers to avoid sogginess. Toast quinoa before cooking for nuttier flavor if desired.

Nutrition

Keywords: quinoa bowl, Mediterranean, healthy recipe, feta, cucumber, easy lunch, gluten-free, vegetarian

Find it online: https://islatable.com/fresh-mediterranean-quinoa-bowl-with-feta-and-cucumber-easy-healthy-recipe/