Speedy Mediterranean Quinoa Bowl

Recipe Introduction: Speedy Mediterranean Quinoa Bowl

Fancy a lunch that's both healthy and tastes amazing? I know I do! Thinking about easy weekday lunches , I've got just the thing.

It's my Speedy Mediterranean Quinoa Bowl! It's packed with flavour and takes no time at all. Seriously, this bowl is my go-to when I'm rushed for time!

Mediterranean Magic in Minutes

This bowl is inspired by the sunny flavours of the Mediterranean. It's vegetarian lunch recipes at its finest! It's super easy to make, ready in about 20 minutes, and makes two satisfying servings.

Plus, it's a great way to get your veggies in.

Benefits Galore!

Quinoa is packed with protein and fibre, making this bowl a healthy lunch ideas for work . It'll keep you feeling full and energized all afternoon! It's also perfect for meal prepping.

Make it on Sunday and enjoy make-ahead lunch bowls all week. It really makes having easy weekday lunches a breeze! This is the ultimate desk lunch recipes .

Okay, Alright! Let's Get This Party Started

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lunch recipes , 20 minute meals , and one bowl lunch recipes .

Now, let's talk ingredients.

Ingredients & Equipment for Speedy Mediterranean Bliss

Okay, alright! Let's get this easy weekday lunches party started. Thinking about the Mediterranean Quinoa Bowl , here's what you'll need.

Trust me, it’s all pretty straightforward. The goal is quick and healthy lunch ideas for work , right? So, let's keep it simple.

Main Ingredients

• Cooked Quinoa: 1 cup ( 185g ). Day-old quinoa is your friend here. It’s even better if it has been refrigerated.

• Cherry Tomatoes: 1 cup ( 150g ), halved. Get the ripest, reddest ones you can find. Good tomatoes really pop!

• Cucumber: 1/2 cup ( 75g ), diced. Crunchy is key! English cucumbers are great since you don’t need to peel them.

• Kalamata Olives: 1/2 cup ( 70g ), pitted and halved. Honestly, get good olives; it makes a difference.

• Feta Cheese: 1/4 cup ( 30g ), crumbled. Good quality feta will really change the flavor profile, avoid the pre-crumbled one if possible.

• Red Onion: 1/4 cup ( 30g ), thinly sliced. If raw onion gives you the burps, soak the slices in cold water for 10 minutes beforehand.

• Fresh Parsley: 2 tablespoons ( 30ml ), chopped. Fresh herbs make everything better, you know ?

• Extra Virgin Olive Oil: 2 tablespoons ( 30ml )

• Lemon Juice: 1 tablespoon ( 15ml )

• Dried Oregano: 1 teaspoon ( 5ml )

• Dried Basil: 1/2 teaspoon ( 2.5ml )

• Salt: 1/4 teaspoon ( 1.25ml )

• Black Pepper: 1/4 teaspoon ( 1.25ml )

Seasoning Notes

This bowl is all about that Mediterranean zing! A simple blend of oregano and basil goes a long way. A squeeze of fresh lemon juice brightens everything up.

If you're out of oregano, Italian seasoning works in a pinch. The great spice combinations will make your easy quinoa recipes awesome.

Equipment Needed

• Cutting board and knife. Pretty basic, right?
• Small bowl and whisk/fork for the dressing. A jam jar works great too.
• Large bowl for assembling. One bowl lunch recipes are the best!

And that's it! We're keeping things streamlined for those hectic days when you need quick lunch recipes . Next, we'll assemble this beauty.

Get ready for some serious flavor that is even better than most of the packed lunch ideas for adults .

Cooking Method: Speedy Mediterranean Quinoa Bowl

Okay, alright! Let's get this party started. Thinking about easy weekday lunches ? This Speedy Mediterranean Quinoa Bowl recipe is for you! It's packed with flavour and ready in a flash.

Forget boring sandwiches. This is your new go-to.

Prep Steps: The Mise en Place Hustle

Essential mise en place is KEY. Chop all your veggies before you even think about assembling. It's the secret to a smooth and speedy process.

We're talking about dicing that cucumber, halving those cherry tomatoes, and thinly slicing that red onion. Time saving tip: use pre-cooked quinoa! Honestly, it's a lifesaver for quick lunch recipes .

No safety concerns here, unless you're really clumsy with a knife.

step-by-step: Bowl Building Bonanza

1. Whip up the dressing : In a small bowl, whisk 2 tablespoons olive oil , 1 tablespoon lemon juice , 1 teaspoon oregano , 0.5 teaspoon basil , 0.25 teaspoon salt , and 0.25 teaspoon pepper .
2. Chop it up : Prep those veggies! We need 1 cup halved cherry tomatoes , 0.5 cup diced cucumber , 0.5 cup halved Kalamata olives , 0.25 cup thinly sliced red onion , and 2 tablespoons chopped parsley .
3. Base layer : In a bowl, add 1 cup cooked quinoa .
4. Veggie explosion : Top with the chopped tomatoes, cucumber, olives, and red onion.
5. Feta finish : Sprinkle 0.25 cup crumbled feta on top.
6. Dress to impress : Drizzle the dressing over the bowl.
7. Toss gently : Combine everything for maximum flavour distribution.

Visual cue for doneness? It looks delicious! Critical temperature points? None needed! We are assembling a bowl, not cooking a steak. 20 minute meals , here we come!

Pro Tips: Level Up Your Lunch

Don't dress the bowl if you are making it ahead of time. Keep it separate to avoid a soggy mess.

If packing for desk lunch recipes , this is vital. Add lemon zest to the dressing for an extra zing.

Common mistake? Overcooking the quinoa. Nobody likes mushy quinoa. make-ahead option? Cook the quinoa on Sunday and you are set for the whole week.

This bowl is a fantastic make-ahead lunch bowls option.

This recipe is super easy and totally customizable. Thinking about healthy lunch ideas for work ? Sorted. After one try, it'll be part of your weekly routine.

And hey, it even fits that Mediterranean diet lunch vibe, plus it's a great vegetarian lunch recipes option! Boom! You have got fantastic packed lunch ideas for adults here! Now, go on and enjoy this one bowl lunch recipes .

Recipe Notes: Speedy Mediterranean Quinoa Bowl

Okay, alright! Let's get this party started. Thinking about " easy weekday lunches " and our Mediterranean Quinoa Bowl, here are some notes that'll have Google singing our praises.

This is more than just a recipe; it's a guide to your best quick lunch recipes .

Plating Like a Pro (Serving Suggestions)

Presentation matters, right? You eat with your eyes first. For the bowl, arrange the quinoa, veggies, and feta in sections.

This gives it a colourful, fresh vibe. Then, drizzle that zesty dressing over the top. Complementary sides? I love some warm pita bread alongside it.

Or, even better, a glass of iced tea with lemon! For a richer experience, a dollop of hummus or tzatziki is next level.

Storage Secrets (Storage Tips)

Planning ahead is key for easy weekday lunches . Honestly, this bowl is even better the next day. Store leftovers in an airtight container in the fridge.

They'll keep for about 3-4 days . If you’re prepping ahead, keep the dressing separate. This stops the quinoa getting soggy.

No freezing, though. The veggies will get weird. Reheat gently in the microwave.

Remix Time! (Variations)

Want to mix things up? Of course, you do! For a vegetarian lunch recipes option, just make sure to skip the feta cheese.

For a bit more heft, add some grilled chicken, chickpeas, or canned tuna. Boom! Protein power. Feeling spicy? A pinch of red pepper flakes takes it there.

For a total Mediterranean diet lunch , try using goat cheese instead of feta! So many options!

Knowledge Is Power (Nutrition Basics)

Here is a little overview to help you stay informed. Each serving will give you around 400 calories. You will get about 15g of protein, 25g of fat, and 35g of carbohydrates.

There are about 5g of fibre, 5g of sugar, and 400mg of sodium. Pretty good for a healthy, satisfying desk lunch recipes , eh? It’s packed with vitamins, minerals, and fibre.

Basically, good stuff to keep you powering through the afternoon.

So, there you have it. Loads of ideas to elevate your easy weekday lunches . Don't be afraid to experiment. This recipe is super forgiving.

And remember, cooking should be fun! Go on, give it a whirl!