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Fresh Mediterranean Quinoa Bowl with Creamy Tahini Dressing

Mediterranean quinoa bowl - featured image
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A quick, healthy, and flavorful Mediterranean quinoa bowl featuring fresh veggies, herbs, feta cheese, and a creamy, tangy tahini dressing. Perfect for a light lunch or dinner.

Ingredients

Scale
  • 1 cup (170g) uncooked quinoa, rinsed well
  • 1 medium cucumber, diced
  • 1 cup (150g) cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/2 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped (optional)
  • 1/2 cup feta cheese, crumbled
  • For the Creamy Tahini Dressing:
  • 1/4 cup (60ml) tahini
  • 3 tablespoons (45ml) fresh lemon juice
  • 1 clove garlic, minced
  • 1 tablespoon (15ml) extra virgin olive oil
  • 1 teaspoon maple syrup or honey
  • 3–4 tablespoons (45-60ml) warm water
  • Salt and pepper to taste

Instructions

  1. Rinse 1 cup (170g) quinoa under cold water using a fine sieve to remove bitterness.
  2. Transfer quinoa to a medium saucepan and add 2 cups (480ml) water. Bring to a boil, then reduce heat to low and cover. Simmer gently for 15 minutes until water is absorbed and quinoa is fluffy.
  3. Remove from heat, fluff with a fork, and let cool slightly.
  4. While quinoa cooks, dice cucumber, halve cherry tomatoes, finely chop red onion, slice Kalamata olives, and chop parsley and mint. Soak onion in cold water for 5 minutes if less bite is desired, then drain.
  5. In a small bowl or blender, combine tahini, lemon juice, minced garlic, olive oil, and maple syrup. Slowly add warm water while whisking or blending until smooth and creamy. Season with salt and pepper to taste.
  6. In a large mixing bowl, combine cooked quinoa, cucumber, tomatoes, onion, olives, parsley, and mint. Toss gently to mix evenly.
  7. Crumble feta cheese over the bowl and drizzle the tahini dressing on top. Toss lightly, leaving some dressing visible.
  8. Taste and adjust seasoning with extra salt, pepper, or lemon juice if needed.
  9. Serve immediately or chill for 10-15 minutes if preferred cooler. Optionally, sprinkle extra parsley before serving.

Notes

Rinsing quinoa is essential to remove bitterness. Add warm water gradually to tahini dressing for perfect creamy texture. Fresh lemon juice is key for bright flavor. Store dressing separately if prepping ahead to maintain freshness.

Nutrition

Keywords: quinoa bowl, Mediterranean, healthy lunch, tahini dressing, vegetarian, gluten-free, easy recipe

Find it online: https://vexifood.com/fresh-mediterranean-quinoa-bowl-recipe-easy-healthy-lunch-with-creamy-tahini-dressing/