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Ingredient Substitutions
- • Couscous - Similar texture, faster cooking
- • Brown Rice - More fiber, longer cook time
- • Bulgur Wheat - Nutty flavor, traditional Mediterranean
- • Cauliflower Rice - Low-carb option
- • Goat Cheese - Creamier, tangy
- • Ricotta Salata - Milder flavor
- • Tofu (firm) - Vegan option, crumble it
- • Cotija Cheese - Mexican alternative
- • Black Olives - Milder, more common
- • Green Olives - Brighter, more tangy
- • Capers - Similar briny flavor
- • Sun-dried Tomatoes - Different but complementary
- • Chicken Broth - Richer flavor (not vegetarian)
- • Water + Bouillon - Quick substitute
- • Mushroom Broth - Umami depth
- • Lime Juice - Similar acidity
- • Red Wine Vinegar - Mediterranean flavor
- • Apple Cider Vinegar - Milder option
Tip: When substituting, taste as you go and adjust seasonings accordingly.
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Hands-free step-by-step guide
Cook the Quinoa
Rinse quinoa under cold water. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed.
Mediterranean Quinoa Power Bowl
A vibrant, nutrient-packed bowl featuring fluffy quinoa, fresh vegetables, creamy feta, and a zesty lemon herb dressing.
Total Time
35 mins
Servings
4
Difficulty
Easy
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Picky Eater Approved Swaps
→ Try corn kernels or diced bell peppers
→ Use mild mozzarella cubes
→ Simply skip or finely dice & hide
→ Blend into dressing or use lettuce
Leftover & Storage Planner
Fridge
4-5 days
Store dressing separately
Freezer
Up to 3 months
Freeze quinoa only
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Nutrition Facts (per serving)
Macro Breakdown
385
Calories
19% DV
14g
Protein
28% DV
48g
Carbs
17% DV
16g
Fat
21% DV
8g
Fiber
29% DV
4g
Sugar
520mg
Sodium
15mg
Cholesterol
4g
Sat. Fat
Burn These Calories With:
77 min
Walking
3.5 mph
35 min
Running
6 mph
45 min
Cycling
12-14 mph
40 min
Swimming
moderate
Compare with Similar Recipes
* Values are estimates. Actual nutrition may vary based on specific ingredients and preparation methods.
Ingredients
For the Bowl
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ cup kalamata olives
- ½ cup feta cheese, crumbled
- ¼ cup red onion, thinly sliced
- 2 cups fresh spinach
For the Dressing
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 clove garlic, minced
- 1 tsp dried oregano
Instructions
Cook the Quinoa
Rinse quinoa under cold water. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed.
Prepare the Dressing
While quinoa cooks, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper in a small bowl. Set aside to let flavors meld.
Prep the Vegetables
Halve the cherry tomatoes, dice the cucumber, slice the red onion thinly, and crumble the feta cheese. Keep ingredients separated for a beautiful presentation.
Fluff and Cool
Once quinoa is cooked, remove from heat and let it sit covered for 5 minutes. Fluff with a fork and allow to cool slightly.
Assemble the Bowls
Divide fresh spinach among serving bowls. Top with quinoa, then arrange tomatoes, cucumber, olives, red onion, and feta cheese in sections on top.
Dress and Serve
Drizzle the lemon herb dressing over each bowl. Garnish with fresh herbs if desired. Serve immediately and enjoy your Mediterranean masterpiece!
Pro Tips
-
Toast the quinoa in a dry pan before cooking for a nuttier flavor.
-
Make the dressing ahead of time - it keeps in the fridge for up to a week.
-
Add grilled chicken or chickpeas for extra protein.
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