**Ingredients:**
– 1 cup quinoa, rinsed and drained
– 2 cups vegetable broth
– 1 can chickpeas, drained and rinsed
– 1 cucumber, diced
– 1 pint cherry tomatoes, halved
– 1/4 cup Kalamata olives, sliced
– 1/4 cup feta cheese, crumbled
– 1/4 cup fresh parsley, chopped
– 1/4 cup red onion, finely diced
– 1/4 cup extra virgin olive oil
– 2 tablespoons lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste
**Instructions:**
1. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes, or until quinoa is cooked and liquid is absorbed.
2. In a large mixing bowl, combine cooked quinoa, chickpeas, cucumber, cherry tomatoes, olives, feta cheese, parsley, and red onion.
3. In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper. Pour over quinoa mixture and toss to combine.
4. Serve immediately, or chill in the refrigerator for a few hours to allow flavors to meld together.
**Nutrition Information:**
– Calories: 350
– Total Fat: 15g
– Saturated Fat: 3.5g
– Cholesterol: 10mg
– Sodium: 530mg
– Total Carbohydrates: 45g
– Dietary Fiber: 8g
– Sugars: 5g
– Protein: 11g
**Popular questions:**
1. Can I use a different type of grain instead of quinoa?
– Yes, you can substitute quinoa with other grains like farro or brown rice for a different flavor and texture.
2. Are there any other protein sources I can use instead of chickpeas?
– You can try adding grilled chicken, shrimp, or tofu as alternative protein options.
3. Can I omit the feta cheese to make it dairy-free?
– Yes, you can leave out the feta cheese or substitute it with dairy-free cheese alternatives.
4. How long can I store the Mediterranean Quinoa Bowl in the refrigerator?
– It can be stored in an airtight container for up to 3-4 days.
5. Can I add other vegetables to the bowl?
– Feel free to customize the bowl with additional vegetables like bell peppers, avocado, or spinach.
6. How can I make this recipe gluten-free?
– Ensure to use gluten-free vegetable broth and double-check that all ingredients are gluten-free certified.
7. Can I use fresh herbs instead of dried oregano?
– Fresh herbs like oregano, parsley, or basil can be used for a more vibrant flavor.
8. Can I add some extra dressing to the quinoa bowl?
– Feel free to drizzle with balsamic glaze or tahini dressing for additional flavor.
9. Can I roast the chickpeas before adding them to the bowl?
– Roasting the chickpeas with olive oil and seasonings can add a crispy texture to the dish.
10. What is the best way to reheat leftovers?
– Reheat in the microwave or on the stovetop with a splash of broth or water to prevent the dish from drying out.
**Helpful tips:**
1. Add a squeeze of fresh lemon juice before serving for a burst of citrus flavor.
2. For added crunch, sprinkle with toasted pine nuts or sunflower seeds.
3. Experiment with different herbs like mint or cilantro for a unique taste.
4. Drizzle with a balsamic reduction for a sweet and tangy twist.
5. Serve the quinoa bowl over a bed of greens for a more substantial meal.
6. Try marinating the cherry tomatoes in olive oil and balsamic vinegar for extra flavor.
7. Mix in some roasted red peppers for a smoky sweetness.
8. Top with a dollop of Greek yogurt for a creamy finish.
9. Garnish with fresh microgreens for a pop of color and nutrients.
10. Serve with a side of fresh pita bread or hummus for a complete Mediterranean meal.
**Expert Secrets:**
1. Toast the quinoa in a dry pan before cooking to enhance its nutty flavor.
2. Rinse the canned chickpeas thoroughly to remove excess sodium and improve texture.
3. Use a fork to fluff the cooked quinoa to prevent it from clumping together.
4. Let the quinoa mixture sit for a few minutes before serving to allow the flavors to meld.
5. Adjust the seasoning to taste by adding more lemon juice, salt, or herbs as needed.
6. Customize the bowl with your favorite Mediterranean ingredients like artichokes or roasted red onions.
7. Add a touch of honey or maple syrup to the dressing for a hint of sweetness.
8. Use a mix of colored cherry tomatoes for a visually appealing presentation.
9. Swap feta cheese for goat cheese or vegan feta for different flavor profiles.
10. Experiment with different grains like bulgur or couscous for variety in texture and taste.
Enjoy the Heart-Healthy Mediterranean Quinoa Bowl as a nutritious and flavorful meal option that is perfect for any occasion!