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Fresh Mediterranean Quinoa Bowl Recipe with Easy Creamy Lemon Tahini Dressing

Mediterranean Quinoa Bowl - featured image
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A fresh and satisfying Mediterranean quinoa bowl featuring nutty quinoa, crisp vegetables, and a creamy lemon tahini dressing. Perfect for a quick, healthy meal that is easy to prepare and adaptable to your preferences.

Ingredients

Scale
  • 1 cup (170g) uncooked quinoa, rinsed well
  • 1 large cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1 cup chopped bell peppers (red or yellow)
  • 1/2 cup kalamata olives, pitted and halved (optional)
  • 1/4 cup fresh parsley, chopped
  • 1/3 cup tahini
  • Juice of 1 large lemon (about 3 tablespoons)
  • 2 cloves garlic, minced
  • 3 tablespoons extra virgin olive oil
  • 2–4 tablespoons water (to thin dressing as needed)
  • Salt and pepper, to taste
  • Optional: pinch of ground cumin or smoked paprika
  • Optional extras: crumbled feta cheese or roasted chickpeas for topping

Instructions

  1. Rinse 1 cup (170g) quinoa under cold water using a fine mesh sieve to remove bitterness.
  2. Transfer quinoa to a medium saucepan and add 2 cups (475ml) water.
  3. Bring to a boil over medium-high heat. Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
  4. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and let cool slightly.
  5. While quinoa cooks, dice cucumber, halve cherry tomatoes, thinly slice red onion, chop bell peppers, pit and halve kalamata olives, and chop parsley. Place all veggies in a large bowl.
  6. In a blender or food processor, combine tahini, lemon juice, minced garlic, olive oil, salt, pepper, and optional cumin or smoked paprika. Blend until smooth.
  7. Slowly add 2-4 tablespoons cold water to reach a creamy but pourable consistency. Taste and adjust seasoning if needed.
  8. Add cooked quinoa to the bowl with veggies. Pour dressing over and gently toss until evenly coated.
  9. Sprinkle crumbled feta or roasted chickpeas on top if desired. Garnish with additional parsley or a lemon wedge.

Notes

Rinse quinoa thoroughly to remove bitterness. Let quinoa cool slightly before mixing with dressing to prevent breaking. Keep dressing separate if prepping ahead to maintain freshness. Soak red onion in cold water to mellow sharpness if desired. Dressing can be made up to 3 days ahead and stored refrigerated.

Nutrition

Keywords: quinoa bowl, Mediterranean, tahini dressing, lemon tahini, healthy meal, vegetarian, gluten-free, easy recipe, plant-based

Find it online: https://realityeats.com/fresh-mediterranean-quinoa-bowl-recipe-with-easy-creamy-lemon-tahini-dressing/