Follow these simple steps to create your own delicious and healthy Mediterranean Quinoa Bowl:

1. Cook the Quinoa: Rinse the quinoa thoroughly under cold water using a fine-mesh sieve. This removes any saponins, which can give quinoa a slightly bitter taste. In a medium saucepan, combine the rinsed quinoa with vegetable broth (or water) and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Fluff with a fork and set aside to cool slightly. Cooking quinoa properly is crucial for the texture of the bowl. Overcooked quinoa can be mushy, while undercooked quinoa can be too hard. Look for the quinoa grains to have “tails” – the germ separating from the seed – which indicates it’s cooked perfectly.
2. Prepare the Vegetables: While the quinoa is cooking, prepare all your vegetables. Dice the cucumber into bite-sized pieces. Halve or quarter the cherry tomatoes, depending on their size. Thinly slice or finely dice the red onion – remember, soaking it in cold water can reduce its sharpness. Dice the bell pepper into similar-sized pieces as the cucumber. Pit and halve the Kalamata olives. Ensuring all vegetables are cut into roughly the same size helps to create a balanced and enjoyable eating experience. This also allows for even distribution of flavors throughout the bowl.
3. Make the Lemon Vinaigrette Dressing: In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and black pepper. Whisk vigorously until the dressing is emulsified and slightly thickened. Alternatively, you can combine all the dressing ingredients in a jar with a lid and shake well until emulsified. Taste and adjust seasonings as needed. A well-emulsified dressing is key to a great quinoa bowl. Emulsification is the process of combining oil and vinegar (or lemon juice) so they don’t separate. Whisking or shaking vigorously helps to break down the oil into tiny droplets that are suspended in the vinegar, creating a creamy and cohesive dressing.
4. Assemble the Bowl: In a large bowl, combine the cooked quinoa, diced cucumber, halved or quartered cherry tomatoes, sliced or diced red onion, diced bell pepper, halved Kalamata olives, and rinsed and drained chickpeas. If you’re using feta cheese, add it now. Gently toss all the ingredients together to combine.
5. Dress the Bowl: Pour the lemon vinaigrette dressing over the quinoa and vegetable mixture. Toss gently but thoroughly to ensure all ingredients are evenly coated with the dressing. Start with about ¾ of the dressing and add more to taste. You may not need to use all of it, depending on your preference. The amount of dressing is a matter of personal taste. Some people prefer a lightly dressed salad, while others like it more heavily dressed. It’s always best to start with less and add more as needed.
6. Add Fresh Herbs: Sprinkle the chopped fresh parsley and fresh mint over the bowl. Gently toss again to distribute the herbs throughout. Fresh herbs are best added right before serving to maximize their flavor and aroma. They not only enhance the taste but also add a beautiful visual appeal to the dish.
7. Serve and Enjoy: Your Mediterranean Quinoa Bowl is now ready to be served. It can be enjoyed immediately at room temperature or chilled in the refrigerator for later. Chilling the bowl can enhance the flavors as they meld together over time. This bowl is perfect as a light lunch, a satisfying dinner, or a healthy side dish. It’s also great for meal prepping as it holds up well in the refrigerator for several days.