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Fresh Mediterranean Quinoa Bowl with Creamy Tzatziki

Mediterranean quinoa bowl - featured image
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A light yet filling Mediterranean quinoa bowl featuring fluffy quinoa, fresh veggies, and a creamy homemade tzatziki sauce. Perfect for a quick, healthy lunch or light dinner.

Ingredients

Scale
  • 1 cup (170g) dry quinoa, rinsed thoroughly
  • 2 cups (480ml) water or low-sodium vegetable broth
  • 1 medium cucumber, diced (English cucumber preferred)
  • 1 cup (150g) cherry tomatoes, halved
  • 1/4 cup finely chopped red onion (optional)
  • 1/2 cup (75g) Kalamata olives, pitted and sliced
  • 1/4 cup fresh parsley, chopped (flat-leaf)
  • 2 tablespoons fresh mint, chopped
  • 1/2 cup crumbled feta cheese (optional)
  • For the creamy tzatziki:
  • 1 cup (240g) Greek yogurt (full-fat preferred)
  • 1/2 cucumber, finely grated and excess water squeezed out
  • 1 garlic clove, minced
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon extra virgin olive oil
  • Salt and black pepper to taste
  • 1 tablespoon fresh dill, finely chopped (optional)
  • 2 tablespoons extra virgin olive oil for tossing
  • Zest of 1 lemon
  • Salt and pepper to taste

Instructions

  1. Rinse the quinoa under cold water for 30 seconds using a fine mesh strainer to remove bitterness.
  2. In a medium saucepan, combine rinsed quinoa and 2 cups water or vegetable broth. Bring to a boil over medium-high heat.
  3. Reduce heat to a simmer, cover, and cook for about 15 minutes or until all liquid is absorbed.
  4. Remove from heat and keep covered for 5 minutes. Fluff quinoa with a fork.
  5. While quinoa cooks, grate 1/2 cucumber and squeeze out excess water.
  6. In a small bowl, mix Greek yogurt, grated cucumber, minced garlic, lemon juice, olive oil, chopped dill, salt, and pepper. Refrigerate until serving.
  7. Dice 1 medium cucumber, halve cherry tomatoes, finely chop red onion (if using), parsley, and mint. Slice Kalamata olives.
  8. In a large mixing bowl, combine cooked quinoa, chopped veggies, olives, parsley, and mint.
  9. Add 2 tablespoons olive oil, lemon zest, salt, and pepper. Toss gently to combine.
  10. Crumble feta cheese over the top and lightly toss again.
  11. Serve quinoa mixture in bowls with dollops of creamy tzatziki on top or on the side. Garnish with extra herbs or lemon wedge if desired.

Notes

Rinsing quinoa removes bitterness and improves fluffiness. Squeezing cucumber water for tzatziki prevents watery sauce. Fluff quinoa after resting to avoid mushiness. Tzatziki can be refrigerated up to 3 days. Cook quinoa ahead and store separately for meal prep.

Nutrition

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

Find it online: https://juliamadeit.com/fresh-mediterranean-quinoa-bowl-recipe-easy-healthy-lunch-with-creamy-tzatziki/