🥗 Mediterranean Quinoa & Vegetable Bowl
🍽 Ingredients (Serves 2)
1 cup quinoa (uncooked)
1½ cups water or low-sodium vegetable broth
1 cup cherry tomatoes, halved
½ cucumber, diced
¼ red onion, thinly sliced
½ red bell pepper, diced
½ cup chopped fresh parsley
¼ cup olives (Kalamata or green), halved
2 tablespoons extra-virgin olive oil
Juice of 1 lemon
1 teaspoon dried oregano (or 1 tablespoon fresh)
Salt & freshly ground black pepper, to taste
Optional: ½ cup crumbled feta cheese (for non-vegan version)
Optional: 1 avocado, sliced (for extra healthy fats)
👩🍳 Method
Step 1: Rinse the quinoa under cold water. In a medium saucepan bring water or broth to a boil, add quinoa, reduce heat to low, cover and simmer for ~15 minutes until liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
Step 2: While quinoa cooks/cools, prepare the vegetables: halve the cherry tomatoes, dice cucumber and red bell pepper, slice red onion, chop parsley and olives.
Step 3: Make the dressing: in a small bowl whisk together olive oil, lemon juice, oregano, salt and pepper.
Step 4: In a large bowl combine the cooked & cooled quinoa with all the chopped vegetables, parsley and olives. Pour the dressing over and toss until evenly coated.
Step 5: If using feta, crumble it on top now. If using avocado, slice and add just before serving to keep it fresh. Serve chilled or at room temperature.
🩺 Health & Tip Notes
Quinoa is a complete plant-protein (contains all essential amino acids) and is rich in fibre — great for satiety and gut health.
Olive oil adds heart-healthy monounsaturated fats and antioxidants.
Fresh vegetables bring vitamins, minerals and phytonutrients; herbs boost flavour and offer anti-inflammatory benefits.
Lemon juice aids digestion and adds brightness.
Tip: You can prep the quinoa ahead of time and refrigerate — that makes assembly quick when you’re short on time.
Tip: For a local twist (in Rawalpindi/Pakistan), you could swap or add local veggies: perhaps fresh coriander instead of parsley, or local cucumber/tomato varieties.
Tip: To make it more substantial as a main meal, add grilled chicken breast, baked salmon, or chickpeas for extra protein.
