What is Mediterranean quinoa made of?

Mediterranean quinoa is made with cooked quinoa, fresh vegetables like tomatoes and cucumbers, feta cheese, olives, and a lemon-olive oil dressing.

Is Mediterranean quinoa healthy?

Yes! It’s packed with protein, fiber, and heart-healthy fats. It’s also gluten-free and full of veggies, making it a great option for balanced eating.

Can you eat Mediterranean quinoa warm or cold?

Both! It’s delicious chilled as a salad or slightly warm as a grain bowl. Just avoid overheating to keep veggies crisp.

Can I use couscous instead of quinoa?

Yes, but couscous is more like pasta than a whole grain. Quinoa has more protein and nutrients, so it’s the healthier option.

Can I meal prep Mediterranean quinoa for the week?

Yes! Store it in airtight containers in the fridge for up to 4 days. Add fresh herbs or a splash of lemon before serving to revive flavor.

Easy Mediterranean Quinoa in Under 20 Minutes

Name: Easy Mediterranean Quinoa in Under 20 Minutes
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 1 cup uncooked quinoa, rinsed; 2 cups water or low-sodium vegetable broth; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1/2 cup red onion, thinly sliced; 1/2 cup Kalamata olives, pitted and sliced; 1/2 cup crumbled feta cheese; 1/4 cup fresh parsley, chopped; 2 tablespoons fresh lemon juice; 2 tablespoons extra virgin olive oil; 1 clove garlic, minced; 1/2 teaspoon dried oregano; Salt and black pepper to taste

Ingredients

Scale

1 cup uncooked quinoa, rinsed
2 cups water or low-sodium vegetable broth
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red onion, thinly sliced
1/2 cup Kalamata olives, pitted and sliced
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
2 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
1 clove garlic, minced
1/2 teaspoon dried oregano
Salt and black pepper to taste

Instructions

Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and water (or broth). Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until all the liquid is absorbed.
Let It Rest: Remove from heat and keep the lid on. Let it sit for 5 minutes. Then fluff with a fork and let it cool slightly.
Prep the Dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper. Taste and adjust seasoning if needed.
Combine the Ingredients: In a large mixing bowl, add the cooked quinoa, tomatoes, cucumber, red onion, olives, and parsley. Drizzle with the dressing and toss gently to combine.
Add Feta and Serve: Gently fold in the feta cheese. Serve chilled or at room temperature. Enjoy!

Notes

Make it Vegan: Omit the feta or use a dairy-free alternative.
Add Protein: Top with grilled chicken, shrimp, or chickpeas to make it a main course.
Meal Prep Friendly: Store in an airtight container in the fridge for up to 4 days.
Quinoa Tip: Rinse quinoa thoroughly before cooking to remove its natural bitter coating.

Author: Chef EL
Prep Time: 10
Cook Time: 15
Category: Main Course, Side Dish
Method: Stovetop
Cuisine: Mediterranean
Diet: Vegetarian

Nutrition

Serving Size: 1 Bowl
Calories: 290
Sugar: 3g
Sodium: 420mg
Fat: 13g
Saturated Fat: 3.5g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 32g
Fiber: 5g
Protein: 9g
Cholesterol: 15mg