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Fresh Mediterranean Quinoa Bowl Recipe with Creamy Tahini Dressing

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A light and satisfying Mediterranean quinoa bowl featuring fresh veggies and a creamy, tangy tahini dressing. Perfect for a quick, healthy meal any day of the week.

Ingredients

Scale
  • 1 cup (170g) uncooked quinoa, rinsed
  • 1 medium cucumber, diced
  • 1 cup (150g) cherry tomatoes, halved
  • ½ cup (75g) Kalamata olives, pitted and sliced
  • ¼ cup red onion, finely chopped (optional)
  • ¼ cup fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped
  • 1 cup (165g) cooked or canned chickpeas, rinsed and drained (optional)
  • ¼ cup (60ml) tahini
  • 3 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 2 tablespoons extra virgin olive oil
  • 3–4 tablespoons water
  • ½ teaspoon salt (or to taste)
  • ¼ teaspoon ground cumin (optional)

Instructions

  1. Rinse the quinoa under cold running water for about 30 seconds using a fine mesh sieve to remove the natural coating called saponin. Drain well.
  2. Combine rinsed quinoa and 2 cups (480ml) water in a medium saucepan. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes.
  3. Remove from heat and let quinoa sit covered for another 5 minutes.
  4. Fluff the quinoa gently with a fork and transfer to a large mixing bowl. Let it cool to room temperature.
  5. Dice the cucumber, halve the cherry tomatoes, slice the Kalamata olives, finely chop the red onion (if using), and chop the parsley and mint.
  6. In a small bowl, whisk together tahini, lemon juice, minced garlic, olive oil, salt, and ground cumin (if using). Gradually add water until the dressing is creamy but pourable.
  7. Add the diced veggies and herbs to the cooled quinoa. Stir in chickpeas if using.
  8. Pour the tahini dressing over the bowl and toss gently until everything is evenly coated.
  9. Serve immediately or refrigerate for 30 minutes to let the flavors meld. If the dressing thickens after chilling, whisk in a splash of water or lemon juice before serving.

Notes

Rinse quinoa thoroughly to remove bitterness. Add water slowly when making tahini dressing to avoid lumps. Dressing can be adjusted with water or lemon juice after chilling. Quinoa can be cooked ahead and stored chilled. For extra protein, add grilled chicken, shrimp, or falafel. Swap quinoa with couscous or bulgur if desired.

Nutrition

Keywords: quinoa bowl, Mediterranean, tahini dressing, healthy meal, vegan, gluten-free, easy recipe, plant-based

Find it online: https://oracooks.com/fresh-mediterranean-quinoa-bowl-recipe-with-creamy-tahini-dressing-easy-and-healthy-meal-idea/