Fresh Mediterranean Quinoa Bowl

If you ask me, grain bowls are one of the best weeknight solutions.

This Mediterranean-inspired quinoa bowl brings together fresh vegetables and creamy tzatziki sauce for an easy dinner that works any night of the week. Crisp cucumbers and juicy tomatoes mix with salty feta and briny Kalamata olives.

The quinoa cooks up fluffy and acts as a base for all the toppings. A homemade tzatziki sauce made with thick yogurt, fresh dill, and garlic ties everything together.

It’s a satisfying meal that comes together quickly, perfect for busy families looking for something fresh and filling.

What Kind of Quinoa Should I Use?

You can use white, red, or black quinoa for this Mediterranean bowl, and honestly, they’ll all taste great. White quinoa is the most common and has the fluffiest texture, while red and black quinoa are a bit chewier and hold their shape better in bowls like this. If you want to make it look extra nice, you can even use a tri-color quinoa blend that has all three varieties mixed together. Just make sure to rinse your quinoa really well before cooking it – this removes the natural coating that can make it taste bitter or soapy.

Options for Substitutions

This bowl is pretty forgiving when it comes to swaps, so feel free to work with what you have:

• Quinoa: While quinoa gives this bowl its protein punch, you can use couscous, bulgur wheat, or farro instead. Cook according to package directions and let cool before assembling your bowl.
• Feta cheese: If you’re not a feta fan or don’t have any, crumbled goat cheese works great. For a dairy-free option, just leave it out or add some toasted pine nuts for extra texture.
• Greek yogurt: Regular plain yogurt works fine, though it’ll be a bit thinner. Sour cream is another option if that’s what you have on hand. For a dairy-free version, try coconut yogurt or tahini thinned with a little water.
• Fresh dill: No fresh dill? Use 1 teaspoon of dried dill instead, or swap in fresh parsley or mint for a different but still tasty twist.
• Red onion: Green onions or shallots make good substitutes if you want something a bit milder. You can also use white or yellow onion, though they have a sharper bite.
• Grape tomatoes: Cherry tomatoes or regular diced tomatoes work just as well. If tomatoes aren’t in season, roasted red peppers from a jar add nice color and flavor.

Watch Out for These Mistakes While Cooking

The biggest mistake people make with quinoa is not rinsing it before cooking, which leaves behind a bitter coating called saponin that can ruin the taste of your entire bowl – just run it under cold water in a fine-mesh strainer for about 30 seconds.

Overcooking quinoa turns it mushy instead of fluffy, so use a 2:1 water-to-quinoa ratio and remove it from heat as soon as the liquid is absorbed, then let it sit covered for 5 minutes to steam.

When making the yogurt sauce, skipping the step to squeeze excess water from the grated cucumber will leave you with a watery, runny sauce that slides right off your quinoa instead of coating it nicely.

For the best flavor, let your cooked quinoa cool to room temperature before assembling the bowls, as hot quinoa can wilt your fresh vegetables and make the feta cheese melt into an oily mess.

What to Serve With Mediterranean Quinoa Bowl?

This quinoa bowl is pretty filling on its own, but I love serving it with warm pita bread or naan on the side for scooping up all those good flavors. If you want to add some protein, grilled chicken, lamb kebabs, or crispy falafel are all great options that fit right in with the Mediterranean vibe. A simple side of hummus or baba ganoush with some extra veggies for dipping makes it feel like a complete meal. For something lighter, try pairing it with a cup of lemon chicken soup or a small Greek salad with olives and extra feta.

Storage Instructions

Store: Keep your quinoa bowl components separate if you can – store the quinoa and veggies in one container and the yogurt sauce in another. They’ll stay fresh in the fridge for about 4 days this way, and the veggies won’t get soggy.

Make Ahead: This bowl is perfect for meal prep! Cook your quinoa and chop all the veggies on Sunday, then whip up the yogurt sauce and store everything separately. When you’re ready to eat, just assemble your bowl and you’ve got a fresh lunch ready in minutes.

Serve: These bowls taste best at room temperature or slightly chilled. If your quinoa is cold from the fridge, you can warm it up in the microwave for about 30 seconds, then add your cold toppings and sauce for a nice contrast.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 900-1050
• Protein: 33-38 g
• Fat: 22-28 g
• Carbohydrates: 145-160 g

Ingredients

For the bowls:

• 2.25 cups quinoa (I always use Ancient Harvest for a cleaner rinse)
• 1 cup cucumber (diced into 1/2-inch pieces)
• 1 cup grape tomatoes
• 1/4 cup red onion
• 1/3 cup feta (I prefer President brand for a creamier texture)
• 1/4 cup Kalamata olives (pitted and halved)

For the sauce:

• 1/2 cucumber (grated and squeezed dry to prevent a watery sauce)
• 1 cup yogurt (I recommend Fage 5% for its thick consistency)
• 3 garlic cloves (minced)
• 2 tbsp lemon juice (freshly squeezed for the brightest acidity)
• 2.5 tsp dill (freshly chopped)
• 1/4 tsp salt
• 1/8 tsp pepper

Step 1: Prepare the Mise en Place and Cook the Quinoa

• 2.25 cups quinoa
• 1 cup cucumber
• 1 cup grape tomatoes
• 1/4 cup red onion
• 1/3 cup feta
• 3 garlic cloves
• 2.5 tsp dill

Rinse the quinoa thoroughly under cold water until the water runs clear—this removes the bitter saponin coating and ensures a cleaner taste.

In a medium pot, bring 4.5 cups of water to a boil, add the rinsed quinoa, and reduce heat to low.

Simmer for 15 minutes until the water is absorbed and the quinoa is tender with visible germs.

While the quinoa cooks, dice the cucumber into 1/2-inch pieces, halve the grape tomatoes, mince the garlic cloves, and finely chop the fresh dill.

Mince the red onion and crumble the feta cheese.

Once the quinoa is done, fluff it with a fork and set aside to cool slightly.

Step 2: Make the Yogurt-Dill Sauce

• 1/2 cucumber
• 1 cup yogurt
• 3 garlic cloves
• 2 tbsp lemon juice
• 2.5 tsp dill
• 1/4 tsp salt
• 1/8 tsp pepper

Grate the 1/2 cucumber directly over a clean kitchen towel or cheesecloth, then squeeze firmly to remove as much liquid as possible—this prevents the sauce from becoming watery and diluting the flavors.

In a medium bowl, combine the yogurt, squeezed grated cucumber, minced garlic, freshly squeezed lemon juice, chopped dill, salt, and pepper.

Whisk until smooth and well combined.

I like to taste the sauce at this point and adjust the lemon juice or salt to your preference, as these components really shine in a cold sauce where flavors can taste muted.

Set the sauce aside.

Step 3: Assemble the Bowls

• cooked quinoa from Step 1
• diced cucumber from Step 1
• halved grape tomatoes from Step 1
• minced red onion from Step 1
• crumbled feta from Step 1
• 1/4 cup Kalamata olives
• yogurt-dill sauce from Step 2

Divide the cooked quinoa from Step 1 evenly among serving bowls.

Top each bowl with the diced cucumber, halved grape tomatoes, minced red onion, and crumbled feta cheese from Step 1.

Scatter the halved Kalamata olives over each bowl.

Pour the yogurt-dill sauce from Step 2 generously over each bowl, allowing it to coat the quinoa and vegetables.

I always let the bowl sit for a minute before eating so the sauce can start to be absorbed and the flavors meld together.

Fresh Mediterranean Quinoa Bowl

Delicious Fresh Mediterranean Quinoa Bowl recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings 4 servings

Calories 975 kcal

Ingredients

  

For the bowls::

• 2.25 cups quinoa (I always use Ancient Harvest for a cleaner rinse)
• 1 cup cucumber (diced into 1/2-inch pieces)
• 1 cup grape tomatoes
• 1/4 cup red onion
• 1/3 cup feta (I prefer President brand for a creamier texture)
• 1/4 cup Kalamata olives (pitted and halved)

For the sauce::

• 1/2 cucumber (grated and squeezed dry to prevent a watery sauce)
• 1 cup yogurt (I recommend Fage 5% for its thick consistency)
• 3 garlic cloves (minced)
• 2 tbsp lemon juice (freshly squeezed for the brightest acidity)
• 2.5 tsp dill (freshly chopped)
• 1/4 tsp salt
• 1/8 tsp pepper

Instructions

 

• Rinse the quinoa thoroughly under cold water until the water runs clear—this removes the bitter saponin coating and ensures a cleaner taste. In a medium pot, bring 4.5 cups of water to a boil, add the rinsed quinoa, and reduce heat to low. Simmer for 15 minutes until the water is absorbed and the quinoa is tender with visible germs. While the quinoa cooks, dice the cucumber into 1/2-inch pieces, halve the grape tomatoes, mince the garlic cloves, and finely chop the fresh dill. Mince the red onion and crumble the feta cheese. Once the quinoa is done, fluff it with a fork and set aside to cool slightly.
• Grate the 1/2 cucumber directly over a clean kitchen towel or cheesecloth, then squeeze firmly to remove as much liquid as possible—this prevents the sauce from becoming watery and diluting the flavors. In a medium bowl, combine the yogurt, squeezed grated cucumber, minced garlic, freshly squeezed lemon juice, chopped dill, salt, and pepper. Whisk until smooth and well combined. I like to taste the sauce at this point and adjust the lemon juice or salt to your preference, as these components really shine in a cold sauce where flavors can taste muted. Set the sauce aside.
• Divide the cooked quinoa from Step 1 evenly among serving bowls. Top each bowl with the diced cucumber, halved grape tomatoes, minced red onion, and crumbled feta cheese from Step 1. Scatter the halved Kalamata olives over each bowl. Pour the yogurt-dill sauce from Step 2 generously over each bowl, allowing it to coat the quinoa and vegetables. I always let the bowl sit for a minute before eating so the sauce can start to be absorbed and the flavors meld together.