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Food & Nutrition

Mediterranean Quinoa Bowl Salad

A Healthy Mediterranean Quinoa Salad Recipe Is Perfect for a Quick and Easy Meal

If you are looking for quick and healthy meal ideas to maintain a healthy diet, this Mediterranean quinoa bowl will be your new favorite quinoa bowl recipe!

It’s light, fresh, and perfect as a nutritious meal!

Quinoa bowls are so versatile, you can make them vegan, diary-free, add meat or fish to them, or any of your favorite ingredients. Quinoa is what turns this meal to be a high-protein power bowl – a healthy base for your daily diet.

Eating healthy in moderation is important if you want to lose weight, control your weight and maintain a healthy lifestyle. But it is not always easy. I have found meal prepping to be the best way to keep a healthy diet. This is why I love this Mediterranean quinoa bowl.

Easy to make, light and fresh, this quinoa bowl can be the perfect meal prep for quick weeknight dinners or do-ahead meals.

What Is a Mediterranean Diet?

The Mediterranean diet is characterized by high consumption of olive oil, vegetables, fruits, nuts, and moderate consumption of fish, meat, dairy products, and sweets.  A Mediterranean diet is considered very healthy and has a positive impact on heart health, brain health, and aging.

What Will You Need to Make This Healthy Mediterranean Quinoa Bowl?

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Mediterranean Quinoa Bowl Ingredients
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Mediterranean Quinoa Bowl Ingredients

What I love about this quinoa salad recipe is that it is protein-packed with fresh and tasty Mediterranean flavors.

Here is what you’ll need to prepare this delicious quinoa bowl:

  • Cooked quinoa
  • Cooked chickpeas
  • Kalamata olives
  • Cherry tomatoes
  • Cucumbers
  • Red onion
  • Pine nuts
  • A handful of chopped fresh parsley leaves
  • A handful of chopped fresh coriander leaves

For the dressing:

  • Extra virgin olive oil
  • Lemon, juiced
  • Apple cider vinegar
  • Salt and pepper to taste

How to Prepare This Refreshing Mediterranean Quinoa Salad?

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How to Prepare This Refreshing Mediterranean Quinoa Salad?

What is so great about this recipe is that it is really easy to make! Follow these steps to prepare your super healthy quinoa bowl:

  1. Cook the quinoa, and cool it for 30 minutes.
  2. Cook the chickpeas – you have three options: (1) cook frozen chickpeas for 5 minutes, (2) cook dried chickpeas from scratch (takes much longer), or (3) use canned chickpeas (no need to cook).
  3. Chop the vegetables: tomatoes, cucumbers, onion, parsley, and coriander leaves.
  4. Cut in half the olives.
  5. Lightly roast the pine nuts in a large frying pan with no oil.
  6. Make the dressing by mixing all the ingredients in a small mixing bowl.
  7. In a large bowl, combine the quinoa with all the vegetables.
  8. Pour the dressing and stir delicately to combine.
  9. Bon Appetite!

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Crispy Roasted Chickpeas

Roasted chickpeas make a great addition to your quinoa salad! Instead of just cooking them, you can also roast them in the oven and add a crispy texture to your dish. Roasting chickpeas is simple and it takes about 20 to 30 minutes for them to become really crisp. It will take your Mediterranean quinoa bowl to the next level; you will love it!

How to Make Roasted Chickpeas?

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Crispy Roasted Chickpeas

To make these crispy roasted chickpeas, you will need cooked or canned chickpeas, extra-virgin olive oil, sweet paprika, and salt.

Then follow these steps to prepare your roasted chickpeas:

  1. Preheat the oven to 425°.
  2. Spread the chickpeas on a parchment-lined baking sheet and gently pat them dry with a paper towel. It is important to dry them before you toss them with the oil because damp chickpeas will not crisp up well in the oven.
  3. Drizzle olive oil and spread evenly sea salt, and sweet paprika.
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Chickpeas with Paprika

4. Bake in a preheated oven for 20 to 30 minutes until they become brown and crisp.

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Mediterranean Quinoa Salad Bowl With Crispy Roasted Chickpeas

Recipe Substitutes

There are many ways to prepare this tasty Mediterranean quinoa bowl. You can switch a few ingredients and adjust this recipe to your taste. Here are a few more ingredients you can use instead.

  • Corn kernels – don’t link tomatoes? Don’t worry, you are not alone. You can substitute tomatoes for 1 cup of corn kernels, fresh, frozen (cooked) or canned, drained well if applicable.
  • 1 small eggplant or zucchini – chickpeas are notorious for their ability to cause bloating thanks to their high fiber content. So, if you want to avoid eating them, you can switch them with diced eggplant or zucchini. Dice an eggplant or a zucchini, drizzle with 1 tablespoon olive oil and roast it in the oven for 20 to 30 minutes until softened and beginning to brown, and add it to your salad.
  • Black olives – not a fan of Kalamata olives? Try black olives instead. They are rich, dense and have a meaty texture.
  • Alternative herbs – substitute the parsley or the coriander with fresh mint or basil leaves.
  • Add Feta cheese – feta cheese can be a great addition to your Mediterranean quinoa bowl! Just add in the crumbled feta and mix it all together.
  • Add avocado – avocado is another great option to add to your quinoa salad. Delicious and healthy, avocado is a great source for vitamins C, E, B6, K, folate, riboflavin, niacin, pantothenic acid, potassium, and magnesium.

More Tips to Make This Mediterranean Quinoa Bowl

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  • Serve warm, cold or room temperature – this quinoa salad is completely versatile! You can switch or simply omit some of the ingredients and adjust it to your taste. Eat it cold and refreshing as a light meal or warm it and eat it as a side dish for dinner.   
  • Take it with you – this quinoa recipe is perfect for meal prep. You can prepare it and store it in an airtight container and take it with you on your days out!

How to Meal Prep a Mediterranean Quinoa Salad?

What is so great about this quinoa salad in advance is that quinoa keeps its consistency well for a few days in the fridge.

You can keep all the ingredients mixed together with the dressing, or keep them separated and mix them right before eating.  

How Long Does Quinoa Salad Last in The Fridge?

You can keep it in an airtight container in the fridge for 3 to 5 days.

roasted chickpeas

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Mediterranean Quinoa Bowl Salad

Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Salad
Cuisine: Mediterranean
Keyword: Mediterranean Quinoa Bowl, Mediterranean Quinoa Salad
Servings: 2

Ingredients

  • 1 cup cooked quinoa
  • ½ cup cooked chickpeas
  • 7 kalamata olives
  • ½ cup Cherry tomatoes, sliced into two halves
  • 1 medium cucumber
  • ½ red onion, chopped
  • 2 tablespoons pine nuts, toasted
  • A handful of chopped fresh parsley leaves
  • A handful of chopped fresh coriander leaves
  • 3 to 4 tablespoons extra virgin olive oil For the dressing
  • 1 medium lemon, juiced For the dressing
  • ½ teaspoon apple cider vinegar For the dressing
  • ½ teaspoon dijon mustard For the dressing
  • salt to taste For the dressing
  • freshly ground black pepper to taste For the dressing

Instructions

  • Cook the quinoa, and cool it for 30 minutes.
  • Cook the chickpeas– you have three options: (1) cook frozen chickpeas for 5 minutes, (2) cook dried chickpeas from scratch (takes much longer), or (3) use canned chickpeas(no need to cook).
  • Chop the vegetables: tomatoes, cucumbers, onion, parsley, and coriander leaves.
  • Cut in half the olives.
  • Lightly roast the pine nuts in a large frying pan with no oil.
  • Make the dressing by mixing all the ingredients in a small mixing bowl.
  • In a large bowl, combine the quinoa with all the vegetables.
  • Pour the dressing and stir delicately to combine.
  • Bon Appetite!

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