Description
Mediterranean quinoa bowls spark culinary magic with fresh ingredients dancing together. Bold red pepper sauce and nutritious quinoa create a perfect harmony that delights palates and nourishes the body.
Ingredients
Scale
Main Ingredients:
- 1 cup uncooked quinoa (or 3 cups cooked)
- 1 cup cherry tomatoes, halved
- 1 cup chopped cucumber
- 1 cup canned chickpeas, rinsed and drained
- ½ cup kalamata olives, halved
- ½ red onion, thinly sliced
Cheese and Optional Ingredients:
- ½ cup crumbled feta cheese
- Optional: chopped fresh parsley, baby spinach, or arugula
Roasted Red Pepper Sauce Ingredients:
- 1 (12 ounces/340 grams) jar roasted red peppers, drained
- ½ cup raw cashews (soaked in hot water for 20 minutes if not using high-speed blender)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic
- ½ teaspoon smoked paprika
- Salt and pepper, to taste
- Water, to thin as needed
Instructions
- Thoroughly rinse quinoa under cold running water to remove any bitter coating, ensuring clean and fluffy grains.
- Transfer quinoa to a medium saucepan, adding water and bringing the mixture to a gentle boil, then reduce heat to create a soft simmer.
- Cover the saucepan and allow quinoa to cook undisturbed for approximately 15 minutes, or until liquid is completely absorbed and grains appear translucent.
- Gently fluff the cooked quinoa with a fork, creating a light and airy texture, then set aside to cool slightly.
- Prepare the roasted red pepper sauce by combining all sauce ingredients in a high-powered blender, ensuring smooth and consistent processing.
- Blend the sauce ingredients until achieving a velvety, creamy consistency, adding small amounts of water if necessary to reach desired thickness.
- Evenly distribute the prepared quinoa among serving bowls, creating a wholesome base for the Mediterranean-inspired dish.
- Layer the bowls with vibrant fresh ingredients: halved cherry tomatoes, diced cucumber, tender chickpeas, briny olives, thinly sliced red onion, and crumbled feta cheese.
- Garnish with fresh herbs or tender greens to enhance visual appeal and add an extra layer of flavor.
- Generously drizzle the roasted red pepper sauce over each bowl, ensuring every ingredient is lightly coated with the rich, smoky sauce.
- Serve immediately to maintain optimal temperature and freshness of the quinoa and accompanying ingredients.
Notes
- Rinse quinoa thoroughly to remove bitter saponin coating, ensuring a cleaner, more pleasant taste.
- Soak cashews overnight or boil for 15 minutes to create an ultra-smooth, creamy sauce with perfect consistency.
- Customize bowls by adding grilled chicken, tofu, or roasted vegetables for extra protein and flavor variations.
- Make sauce vegan by substituting feta with nutritional yeast or plant-based cheese alternatives for dairy-free dietary needs.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 350
- Sugar: 1 g
- Sodium: 500 mg
- Fat: 30 g
- Saturated Fat: 6 g
- Unsaturated Fat: 22 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 2 g
- Protein: 14 g
- Cholesterol: 210 mg