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Fresh Mediterranean Quinoa Bowl Recipe Easy Homemade Lunch with Creamy Tahini Dressing

Mediterranean quinoa bowl - featured image
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A fresh and vibrant Mediterranean quinoa bowl with crisp vegetables and a creamy tahini dressing, perfect for a quick, healthy lunch or meal prep.

Ingredients

Scale
  • 1 cup (170g) quinoa, rinsed
  • 1 medium cucumber, diced
  • 1 cup (150g) cherry tomatoes, halved
  • 1 small red bell pepper, diced
  • 1/4 cup red onion, thinly sliced (optional)
  • 1/3 cup (50g) Kalamata olives, pitted and sliced
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp fresh mint, chopped (optional)
  • For the Creamy Tahini Dressing:
  • 1/3 cup (80ml) tahini
  • 3 tbsp fresh lemon juice (about 1 lemon)
  • 1 small garlic clove, minced
  • 3–4 tbsp warm water
  • 2 tbsp extra-virgin olive oil
  • 1/2 tsp ground cumin
  • Salt and black pepper to taste
  • Optional add-ins: feta cheese crumbles, toasted pine nuts, grilled chicken

Instructions

  1. Rinse 1 cup (170g) quinoa under cold water using a fine mesh strainer to remove bitterness. Drain well.
  2. In a medium saucepan, combine rinsed quinoa with 2 cups (475ml) water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
  3. Remove from heat and let quinoa sit covered for 5 minutes to steam. Fluff with a fork and transfer to a large mixing bowl to cool slightly.
  4. While quinoa cooks, dice cucumber, cherry tomatoes, red bell pepper, and thinly slice red onion. Chop parsley and mint (if using). Add all to the bowl with quinoa.
  5. In a small bowl, whisk together tahini, lemon juice, minced garlic, olive oil, and ground cumin. Slowly add warm water, 1 tablespoon at a time, whisking until dressing is smooth and pourable (about 3-4 tablespoons). Season with salt and black pepper to taste.
  6. Pour dressing over quinoa and vegetables. Add sliced Kalamata olives and toss gently to combine evenly.
  7. Taste and adjust seasoning as needed.
  8. Serve immediately at room temperature or chill in the fridge for 30 minutes to let flavors meld.
  9. Store leftovers in an airtight container in the fridge for up to 3 days.

Notes

Rinsing quinoa is essential to remove bitterness. Let quinoa cool slightly before mixing to prevent mushiness. Add water slowly to tahini dressing for a creamy but pourable consistency. Optional add-ins include feta cheese, pine nuts, or grilled chicken for extra protein. Store dressing separately if preparing ahead to keep vegetables crisp.

Nutrition

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

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