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Mediterranean Quinoa Bowl with Lemon Tahini Sauce

Close-up of a Mediterranean Quinoa Bowl topped with feta, olives, tomatoes, red onion, and lemon tahini sauce.
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A recipe for a fresh, healthy Mediterranean quinoa bowl topped with a bright lemon tahini dressing. This recipe is suitable for meal preparation.

Ingredients

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  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/4 cup fresh parsley, chopped
  • 4 ounces feta cheese, crumbled (optional)
  • For the Lemon Tahini Sauce:
  • 1/2 cup tahini
  • 1/4 cup fresh lemon juice
  • 2 cloves garlic, minced
  • 1/4 cup cold water (or more, for thinning)
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. Cook the quinoa: Combine the rinsed quinoa and water or broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and let cool slightly.
  2. Prepare the sauce: In a small bowl, whisk together the tahini, lemon juice, minced garlic, olive oil, salt, and pepper. Slowly whisk in the cold water, one tablespoon at a time, until the sauce reaches a smooth, pourable consistency. Add more water if needed to thin it.
  3. Assemble the bowls: Divide the cooked quinoa among four bowls.
  4. Arrange the toppings: Top the quinoa evenly with the rinsed chickpeas, diced cucumber, halved cherry tomatoes, sliced red onion, and Kalamata olives.
  5. Finish the dish: Sprinkle with fresh parsley and crumbled feta cheese, if using.
  6. Serve: Drizzle a generous amount of the lemon tahini sauce over each bowl.

Notes

  • For a vegan option, omit the feta cheese.
  • You can substitute brown rice or farro for quinoa if you prefer a different grain base.
  • To meal prep, store the cooked quinoa, vegetable mix, and sauce in separate airtight containers in the refrigerator for up to 4 days. Assemble just before eating.
  • If the tahini sauce thickens upon standing, whisk in a teaspoon of water to restore the consistency.

Nutrition

Find it online: https://hungryhearld.com/mediterranean-quinoa-bowl-lemon-tahini-sauce/