Are you ready to transform your healthy eating routine with vibrant Mediterranean flavors? These 18 quinoa recipes bring the sun-drenched tastes of the Mediterranean right to your kitchen—think zesty lemon, fresh herbs, and colorful vegetables. Perfect for quick weeknight dinners or meal prep, each dish promises both nourishment and excitement. Let’s dive into these delicious, wholesome creations that will make healthy eating a joy!
Lemon Garlic Mediterranean Quinoa Salad
Whip up this vibrant Lemon Garlic Mediterranean Quinoa Salad for a quick, protein-packed lunch or side. It comes together in under 30 minutes and is loaded with fresh flavors. You can make it ahead for easy weekday meals.
Ingredients
– 1 cup quinoa
– 2 cups water
– 1/2 tsp salt
– 1/4 cup olive oil
– 3 tbsp lemon juice
– 2 cloves garlic, minced
– 1 cup cherry tomatoes, halved
– 1 cup cucumber, diced
– 1/4 cup red onion, finely chopped
– 1/4 cup Kalamata olives, pitted and halved
– 1/4 cup fresh parsley, chopped
– 2 oz feta cheese, crumbled
Instructions
1. Rinse 1 cup quinoa thoroughly in a fine-mesh strainer under cold water for 1 minute.
2. Combine rinsed quinoa, 2 cups water, and 1/2 tsp salt in a medium saucepan.
3. Bring quinoa mixture to a boil over high heat.
4. Reduce heat to low, cover saucepan, and simmer quinoa for 15 minutes.
5. Remove saucepan from heat and let quinoa stand covered for 5 minutes.
6. Fluff cooked quinoa with a fork and spread it on a baking sheet to cool completely.
7. Whisk together 1/4 cup olive oil, 3 tbsp lemon juice, and 2 cloves minced garlic in a small bowl.
8. Combine cooled quinoa, 1 cup halved cherry tomatoes, 1 cup diced cucumber, 1/4 cup chopped red onion, 1/4 cup halved Kalamata olives, and 1/4 cup chopped parsley in a large bowl.
9. Pour dressing over quinoa mixture and toss thoroughly to combine.
10. Gently fold in 2 oz crumbled feta cheese.
11. Chill salad in refrigerator for at least 30 minutes before serving.
A bright lemon-garlic dressing soaks into the nutty quinoa, while crisp cucumbers and briny olives provide contrasting textures. Serve it stuffed into pita pockets with grilled chicken or as a bed for seared salmon. The flavors intensify when made a day ahead, making it perfect for meal prep.
Greek Quinoa Stuffed Peppers
Unbelievably simple yet packed with Mediterranean flavors, these Greek quinoa stuffed peppers make for a satisfying weeknight dinner. Using quinoa instead of rice keeps them light while adding extra protein. You’ll love how the feta cheese melts into the filling for that authentic Greek taste.
Ingredients
– 4 large bell peppers
– 1 cup quinoa
– 2 cups vegetable broth
– 1 tbsp olive oil
– 1 medium yellow onion, diced
– 2 cloves garlic, minced
– 1 cup cherry tomatoes, halved
– 1/2 cup kalamata olives, pitted and sliced
– 4 oz feta cheese, crumbled
– 1 tsp dried oregano
– 1/2 tsp salt
– 1/4 tsp black pepper
Instructions
1. Preheat your oven to 375°F.
2. Rinse 1 cup quinoa under cold water in a fine-mesh strainer for 1 minute to remove bitterness.
3. Heat 1 tbsp olive oil in a medium saucepan over medium heat.
4. Add diced yellow onion and cook for 5 minutes until translucent.
5. Stir in minced garlic and cook for 30 seconds until fragrant.
6. Add rinsed quinoa to the pan and toast for 2 minutes, stirring constantly.
7. Pour in 2 cups vegetable broth and bring to a boil.
8. Reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed.
9. While quinoa cooks, slice bell peppers in half lengthwise and remove seeds and membranes.
10. Place pepper halves cut-side up in a 9×13 inch baking dish.
11. Remove quinoa from heat and let stand covered for 5 minutes to steam.
12. Fluff quinoa with a fork, then stir in halved cherry tomatoes, sliced kalamata olives, crumbled feta cheese, dried oregano, salt, and black pepper.
13. Spoon quinoa mixture evenly into pepper halves, packing it down lightly.
14. Pour 1/4 cup water into the bottom of the baking dish around the peppers.
15. Cover dish tightly with aluminum foil and bake at 375°F for 30 minutes.
16. Remove foil and bake for another 10 minutes until peppers are tender and slightly charred at the edges.
17. Let stuffed peppers rest for 5 minutes before serving to allow filling to set.
Perfectly tender peppers cradle the fluffy quinoa filling that’s studded with briny olives and creamy feta. The tomatoes add bright acidity that cuts through the richness beautifully. Try serving them with a dollop of Greek yogurt and extra olives for an authentic Mediterranean meal.
Mediterranean Quinoa with Roasted Vegetables
Kickstart your weeknight dinners with this vibrant Mediterranean quinoa bowl. Packed with roasted vegetables and fresh herbs, it comes together quickly for a satisfying meal. This dish delivers both nutrition and flavor in every bite.
Ingredients
– 1 cup quinoa
– 2 cups water
– 1 large red bell pepper
– 1 medium zucchini
– 1 medium yellow onion
– 3 tablespoons olive oil
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 1/2 teaspoon dried oregano
– 2 tablespoons lemon juice
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese
Instructions
1. Preheat your oven to 425°F.
2. Rinse 1 cup quinoa thoroughly in a fine-mesh strainer to remove bitter saponins.
3. Combine rinsed quinoa with 2 cups water in a medium saucepan.
4. Bring quinoa to a boil over high heat.
5. Reduce heat to low, cover saucepan, and simmer for 15 minutes.
6. Remove quinoa from heat and let stand covered for 5 minutes to absorb remaining moisture.
7. Fluff quinoa with a fork to separate grains.
8. Cut 1 large red bell pepper into 1-inch pieces.
9. Slice 1 medium zucchini into 1/2-inch thick rounds.
10. Chop 1 medium yellow onion into 1-inch wedges.
11. Toss vegetables with 3 tablespoons olive oil, 1 teaspoon salt, 1/2 teaspoon black pepper, and 1/2 teaspoon dried oregano.
12. Spread vegetables in a single layer on a baking sheet for even roasting.
13. Roast vegetables at 425°F for 20-25 minutes until edges are caramelized.
14. Transfer roasted vegetables to a large mixing bowl.
15. Add cooked quinoa to the bowl with vegetables.
16. Drizzle 2 tablespoons lemon juice over the mixture.
17. Stir in 1/4 cup chopped fresh parsley.
18. Top with 1/4 cup crumbled feta cheese.
Hearty quinoa provides a nutty base for the sweet roasted vegetables and tangy feta. Serve warm or chilled, making it perfect for meal prep. For extra freshness, add a handful of arugula just before serving to create a colorful salad bowl.
Quinoa Tabbouleh with Fresh Herbs
Unleash vibrant Mediterranean flavors with this quinoa twist on classic tabbouleh. Using protein-packed quinoa instead of bulgur creates a satisfying gluten-free salad. Fresh herbs and lemon juice deliver that signature bright, zesty punch.
Ingredients
– 1 cup quinoa
– 2 cups water
– 1/4 cup olive oil
– 1/4 cup lemon juice
– 1 tsp salt
– 1/2 tsp black pepper
– 1 cup parsley
– 1/2 cup mint
– 1 cup cherry tomatoes
– 1/2 cup red onion
– 1 cucumber
Instructions
1. Rinse 1 cup quinoa thoroughly in a fine-mesh strainer under cold running water for 1 minute to remove bitter saponins.
2. Combine rinsed quinoa and 2 cups water in a medium saucepan over high heat.
3. Bring to a boil, then immediately reduce heat to low and cover with a tight-fitting lid.
4. Simmer for 15 minutes until all water is absorbed and quinoa grains show little white tails.
5. Remove from heat and let stand covered for 10 minutes to finish steaming.
6. Fluff quinoa with a fork and spread on a baking sheet to cool completely to room temperature, about 20 minutes.
7. While quinoa cools, finely chop 1 cup parsley leaves and tender stems, avoiding tough stems.
8. Finely chop 1/2 cup mint leaves, reserving a few whole leaves for garnish.
9. Quarter 1 cup cherry tomatoes and place in a large mixing bowl.
10. Finely dice 1/2 cup red onion and add to tomatoes.
11. Dice 1 cucumber into 1/4-inch pieces and add to the bowl.
12. Whisk together 1/4 cup olive oil, 1/4 cup lemon juice, 1 teaspoon salt, and 1/2 teaspoon black pepper in a small bowl until emulsified.
13. Add cooled quinoa to the vegetable mixture in the large bowl.
14. Pour dressing over quinoa and vegetables, then add chopped herbs.
15. Toss everything gently but thoroughly until evenly combined.
16. Chill in refrigerator for at least 30 minutes to allow flavors to meld.
Perfect for meal prep, this salad maintains its crisp texture for days. The quinoa provides a nutty base that soaks up the bright lemon dressing beautifully. Serve scooped into lettuce cups or alongside grilled chicken for a complete Mediterranean-inspired meal.
Spinach and Feta Mediterranean Quinoa Bowl
Craving something fresh yet satisfying? This vibrant bowl combines fluffy quinoa with Mediterranean staples for a quick, nutritious meal. Customize with your favorite veggies for endless variations.
Ingredients
– 1 cup quinoa
– 2 cups water
– 1 tbsp olive oil
– 2 cloves garlic, minced
– 4 cups fresh spinach
– 1 cup cherry tomatoes, halved
– 1/2 cup crumbled feta cheese
– 1/4 cup kalamata olives, pitted
– 1 tbsp lemon juice
– 1/2 tsp dried oregano
– 1/4 tsp black pepper
Instructions
1. Rinse 1 cup quinoa thoroughly in a fine-mesh strainer under cold running water for 1 minute to remove bitterness.
2. Combine rinsed quinoa and 2 cups water in a medium saucepan, bring to a boil over high heat.
3. Reduce heat to low, cover saucepan, and simmer quinoa for 15 minutes until all water is absorbed.
4. Remove saucepan from heat, let quinoa stand covered for 5 minutes to steam fluff.
5. While quinoa rests, heat 1 tbsp olive oil in a large skillet over medium heat for 1 minute.
6. Add 2 cloves minced garlic to skillet, sauté for 30 seconds until fragrant but not browned.
7. Add 4 cups fresh spinach to skillet, cook for 2 minutes while stirring constantly until wilted.
8. Transfer cooked quinoa to a large mixing bowl, fluff with a fork to separate grains.
9. Add wilted spinach, 1 cup halved cherry tomatoes, 1/2 cup crumbled feta, and 1/4 cup pitted olives to quinoa.
10. Drizzle 1 tbsp lemon juice over mixture, sprinkle with 1/2 tsp oregano and 1/4 tsp black pepper.
11. Toss all ingredients gently until evenly combined, being careful not to crush tomatoes.
Just fluffed quinoa soaks up the lemon and olive oil beautifully, creating a light yet substantial base. The feta adds creamy saltiness against the briny olives, while fresh spinach keeps each bite bright. For a heartier meal, top with grilled chicken or chickpeas and serve warm or chilled.
Sun-Dried Tomato and Olive Quinoa Pilaf
Hectic weeknights demand simple, satisfying meals that come together fast. This quinoa pilaf delivers Mediterranean flavors with minimal effort, perfect for busy schedules. You’ll have a complete meal ready in under 30 minutes.
Ingredients
– 1 cup quinoa
– 2 cups vegetable broth
– 1 tbsp olive oil
– 1/2 cup chopped sun-dried tomatoes
– 1/2 cup sliced kalamata olives
– 1/4 cup chopped red onion
– 2 cloves minced garlic
– 1/4 cup chopped fresh parsley
– 1 tbsp lemon juice
Instructions
1. Rinse quinoa thoroughly in a fine-mesh strainer under cold running water for 1 minute to remove bitter saponins.
2. Heat olive oil in a medium saucepan over medium heat until shimmering.
3. Add red onion and cook for 3 minutes until softened.
4. Stir in minced garlic and cook for 30 seconds until fragrant.
5. Add rinsed quinoa to the pan and toast for 2 minutes, stirring constantly.
6. Pour in vegetable broth and bring to a boil over high heat.
7. Reduce heat to low, cover saucepan, and simmer for 15 minutes until liquid is absorbed.
8. Remove pan from heat and let stand covered for 5 minutes to steam.
9. Fluff quinoa with a fork to separate grains and prevent clumping.
10. Stir in sun-dried tomatoes, kalamata olives, and lemon juice.
11. Fold in fresh parsley just before serving to maintain bright color.
12. Season with salt and pepper if desired.
Rich, savory notes from the sun-dried tomatoes and briny olives make this pilaf deeply satisfying. The quinoa maintains a pleasant chew while absorbing all the Mediterranean flavors beautifully. Try serving it chilled as a salad or warm alongside grilled chicken for a complete meal.
Mediterranean Quinoa and Chickpea Stew
Ditch the complicated dinners with this one-pot Mediterranean quinoa and chickpea stew. Developed for busy weeknights, it comes together in under 30 minutes. This hearty, plant-based meal is packed with protein and flavor.
Ingredients
– 1 tbsp olive oil
– 1 yellow onion, diced
– 3 cloves garlic, minced
– 1 cup quinoa, rinsed
– 1 (15 oz) can chickpeas, drained and rinsed
– 1 (14.5 oz) can diced tomatoes
– 4 cups vegetable broth
– 1 tsp dried oregano
– 1/2 tsp salt
– 1/4 tsp black pepper
Instructions
1. Heat 1 tbsp olive oil in a large pot over medium heat for 1 minute.
2. Add 1 diced yellow onion and cook for 5 minutes, stirring occasionally, until translucent.
3. Stir in 3 minced garlic cloves and cook for 1 minute until fragrant.
4. Add 1 cup rinsed quinoa, 1 can chickpeas, 1 can diced tomatoes, 4 cups vegetable broth, 1 tsp oregano, 1/2 tsp salt, and 1/4 tsp black pepper. *Tip: Rinsing quinoa removes its natural bitter coating.*
5. Bring the stew to a boil over high heat.
6. Reduce heat to low, cover the pot, and simmer for 15 minutes. *Tip: Keep the lid on to prevent moisture loss and ensure the quinoa cooks evenly.*
7. Remove the pot from heat and let it stand, covered, for 5 minutes. *Tip: Letting it rest allows the quinoa to fully absorb the liquid and thicken the stew.*
8. Fluff the stew with a fork before serving. The finished stew has a thick, porridge-like texture with fluffy quinoa and tender chickpeas. Its savory tomato broth is brightened by the earthy oregano. For a fresh contrast, top with a dollop of cool Greek yogurt or a sprinkle of chopped parsley.
Quinoa with Roasted Eggplant and Tahini Dressing
Tired of complicated grain bowls? This quinoa with roasted eggplant and tahini dressing delivers maximum flavor with minimal effort. Perfect for meal prep or a quick weeknight dinner.
Ingredients
– 1 cup quinoa
– 2 cups water
– 1 large eggplant
– 2 tbsp olive oil
– 1/2 tsp salt
– 1/4 cup tahini
– 2 tbsp lemon juice
– 1 garlic clove
– 3 tbsp water
– 1/4 cup chopped parsley
Instructions
1. Preheat oven to 425°F.
2. Cut eggplant into 1-inch cubes.
3. Toss eggplant with olive oil and salt on a baking sheet.
4. Roast eggplant for 25 minutes until golden brown and tender.
5. Rinse quinoa under cold water in a fine-mesh strainer to remove bitterness.
6. Combine quinoa and 2 cups water in a saucepan.
7. Bring to a boil over high heat.
8. Reduce heat to low, cover, and simmer for 15 minutes.
9. Remove quinoa from heat and let stand covered for 5 minutes.
10. Fluff quinoa with a fork to separate grains.
11. Mince garlic clove finely.
12. Whisk tahini, lemon juice, and minced garlic in a small bowl.
13. Gradually add 3 tablespoons water while whisking until dressing reaches pourable consistency.
14. Chop parsley leaves.
15. Combine cooked quinoa, roasted eggplant, and chopped parsley in a large bowl.
16. Drizzle tahini dressing over the quinoa mixture.
17. Gently toss everything together until evenly coated.
Buttery roasted eggplant melts into the nutty quinoa, while the tahini dressing adds creamy richness. Serve warm with extra lemon wedges for brightness, or chill for a satisfying cold lunch that holds up beautifully.
Herbed Quinoa with Cucumber and Mint
Nourishing and refreshing, this herbed quinoa dish comes together quickly for a satisfying meal. Perfect for warm weather lunches or as a vibrant side dish, it delivers bright flavors with minimal effort. You’ll appreciate how the fresh herbs and crisp cucumber complement the fluffy quinoa.
Ingredients
– 1 cup quinoa
– 2 cups water
– 1/2 tsp salt
– 1 medium cucumber
– 1/4 cup fresh mint leaves
– 1/4 cup fresh parsley leaves
– 2 tbsp olive oil
– 1 tbsp lemon juice
– 1/4 tsp black pepper
Instructions
1. Rinse 1 cup quinoa thoroughly in a fine-mesh strainer under cold running water for 1 minute to remove bitterness.
2. Combine rinsed quinoa, 2 cups water, and 1/2 tsp salt in a medium saucepan.
3. Bring quinoa mixture to a boil over high heat, then immediately reduce heat to low and cover saucepan.
4. Simmer quinoa for 15 minutes until all water is absorbed and grains are translucent with visible white rings.
5. Remove saucepan from heat and let quinoa stand covered for 5 minutes to steam and fluff.
6. Spread cooked quinoa in a thin layer on a baking sheet to cool completely to room temperature.
7. Dice 1 medium cucumber into 1/4-inch pieces while quinoa cools.
8. Chop 1/4 cup fresh mint leaves and 1/4 cup fresh parsley leaves finely, reserving a few whole leaves for garnish.
9. Whisk together 2 tbsp olive oil, 1 tbsp lemon juice, and 1/4 tsp black pepper in a large mixing bowl.
10. Add cooled quinoa, diced cucumber, and chopped herbs to the dressing bowl.
11. Toss all ingredients gently but thoroughly until evenly combined.
12. Taste and adjust seasoning with additional salt if needed before serving.
Crunchy cucumber and bright mint create a refreshing contrast against the fluffy quinoa. The lemon dressing adds just enough tang without overpowering the delicate herbs. Serve chilled alongside grilled chicken or stuff into pita pockets for a portable lunch.
Mediterranean Quinoa Stuffed Tomatoes
Zesty Mediterranean flavors come alive in these quinoa-stuffed tomatoes. They make a satisfying vegetarian main or impressive side dish. Prepare them for a colorful meal that’s both healthy and hearty.
Ingredients
– 4 large beefsteak tomatoes
– 1 cup quinoa
– 2 cups vegetable broth
– 1 tbsp olive oil
– 1/2 cup diced red onion
– 2 cloves minced garlic
– 1/2 cup chopped kalamata olives
– 1/4 cup crumbled feta cheese
– 2 tbsp chopped fresh parsley
– 1 tsp dried oregano
– 1/4 tsp black pepper
Instructions
1. Preheat oven to 375°F.
2. Rinse quinoa under cold water in a fine-mesh strainer for 1 minute to remove bitterness.
3. Combine quinoa and vegetable broth in a saucepan over high heat.
4. Bring to a boil, then reduce heat to low and cover.
5. Simmer for 15 minutes until all liquid is absorbed.
6. Remove quinoa from heat and let stand covered for 5 minutes to steam.
7. While quinoa cooks, slice top 1/4 off each tomato horizontally.
8. Scoop out tomato pulp and seeds with a spoon, leaving 1/4-inch thick shells.
9. Chop tomato pulp and set aside.
10. Heat olive oil in a large skillet over medium heat.
11. Sauté red onion for 3 minutes until translucent.
12. Add garlic and cook for 1 minute until fragrant.
13. Stir in chopped tomato pulp, olives, oregano, and black pepper.
14. Cook mixture for 4 minutes until tomatoes break down slightly.
15. Remove skillet from heat and stir in cooked quinoa.
16. Fold in feta cheese and parsley until evenly distributed.
17. Season tomato shells with a pinch of salt inside each cavity.
18. Divide quinoa mixture evenly among tomato shells, packing gently.
19. Arrange stuffed tomatoes in a baking dish just large enough to hold them upright.
20. Bake at 375°F for 25 minutes until tomatoes are tender but still hold their shape.
21. Let rest for 5 minutes before serving. Vibrant and satisfying, these stuffed tomatoes offer a delightful contrast between the tender shell and fluffy quinoa filling. The briny olives and tangy feta create a Mediterranean flavor profile that pairs beautifully with grilled chicken or stands alone as a meatless main. Serve them warm with a drizzle of extra olive oil for added richness.
Quinoa and Avocado Mediterranean Wrap
You’ve probably stared at sad desk lunches, wondering if healthy could actually taste exciting. This quinoa and avocado Mediterranean wrap proves it can—packing fresh flavors into one handheld meal perfect for busy days.
Ingredients
– 1 cup quinoa
– 2 cups water
– 1/4 tsp salt
– 1 tbsp olive oil
– 1 tbsp lemon juice
– 1/4 tsp black pepper
– 1 large avocado
– 4 large whole wheat tortillas
– 1/2 cup crumbled feta cheese
– 1/2 cup chopped cucumber
– 1/4 cup chopped red onion
– 1/4 cup chopped kalamata olives
Instructions
1. Rinse 1 cup quinoa under cold water in a fine-mesh strainer for 1 minute to remove bitterness.
2. Combine rinsed quinoa, 2 cups water, and 1/4 tsp salt in a medium saucepan.
3. Bring to a boil over high heat, then reduce heat to low and cover.
4. Simmer for 15 minutes until quinoa absorbs all water and appears fluffy.
5. Remove quinoa from heat and let stand covered for 5 minutes to finish steaming.
6. Fluff quinoa with a fork and transfer to a large bowl to cool for 10 minutes.
7. Whisk together 1 tbsp olive oil, 1 tbsp lemon juice, and 1/4 tsp black pepper in a small bowl.
8. Pour dressing over cooled quinoa and toss to coat evenly.
9. Halve 1 large avocado, remove pit, and scoop flesh into a separate bowl.
10. Mash avocado lightly with a fork, leaving some chunks for texture.
11. Warm 4 large whole wheat tortillas in a dry skillet over medium heat for 30 seconds per side to make them pliable.
12. Spread mashed avocado evenly over the center of each tortilla, leaving a 1-inch border.
13. Divide quinoa mixture evenly among tortillas, spreading it over the avocado layer.
14. Top each wrap with 2 tbsp crumbled feta cheese, 2 tbsp chopped cucumber, 1 tbsp chopped red onion, and 1 tbsp chopped kalamata olives.
15. Fold bottom edge of tortilla up over filling, then fold sides inward and roll tightly away from you.
16. Cut each wrap diagonally in half with a sharp knife for clean presentation. Here’s why this works: the creamy avocado contrasts with fluffy quinoa, while briny olives and tangy feta keep each bite interesting. Halve them for easy sharing or keep whole for a satisfying portable lunch that won’t wilt by noon.
Lemon Herb Quinoa with Grilled Shrimp
You’ve probably stared at that bag of quinoa wondering how to make it exciting. This lemon herb version with grilled shrimp transforms the ancient grain into a vibrant, protein-packed meal that comes together in under 30 minutes.
Ingredients
– 1 cup quinoa
– 2 cups water
– 1 lb large shrimp, peeled and deveined
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 lemon
– 2 tbsp fresh parsley, chopped
– 1 tbsp fresh dill, chopped
– 1/2 tsp salt
– 1/4 tsp black pepper
Instructions
1. Rinse 1 cup quinoa under cold water in a fine-mesh strainer for 1 minute to remove bitterness.
2. Combine rinsed quinoa and 2 cups water in a medium saucepan over high heat.
3. Bring quinoa to a boil, then reduce heat to low and cover the saucepan.
4. Simmer quinoa for 15 minutes until all water is absorbed and grains are translucent.
5. Remove quinoa from heat and let stand covered for 5 minutes to steam.
6. Preheat grill or grill pan to 400°F while quinoa cooks.
7. Pat 1 lb shrimp completely dry with paper towels to ensure proper searing.
8. Toss shrimp with 1 tbsp olive oil, minced garlic, 1/4 tsp salt, and 1/8 tsp black pepper.
9. Grill shrimp for 2-3 minutes per side until opaque and lightly charred.
10. Fluff cooked quinoa with a fork to separate grains and prevent clumping.
11. Zest the entire lemon directly over the quinoa.
12. Juice the lemon to yield approximately 3 tablespoons of fresh juice.
13. Stir lemon juice, remaining 1 tbsp olive oil, chopped parsley, chopped dill, remaining 1/4 tsp salt, and remaining 1/8 tsp black pepper into quinoa.
14. Fold grilled shrimp into the quinoa mixture until evenly distributed.
What makes this dish special is the contrast between the fluffy, citrus-kissed quinoa and the smoky, perfectly grilled shrimp. The fresh herbs provide a bright finish that cuts through the richness. Try serving it over a bed of arugula for extra peppery notes or stuffing it into halved bell peppers for a colorful presentation.
Quinoa Salad with Kalamata Olives and Feta
Every nutritious meal deserves a vibrant, satisfying salad that comes together quickly. Quinoa salad with Kalamata olives and feta delivers Mediterranean flavors in under 30 minutes. This protein-packed dish works equally well for meal prep or casual entertaining.
Ingredients
– 1 cup quinoa
– 2 cups water
– 1/4 cup olive oil
– 3 tbsp lemon juice
– 1 tsp dried oregano
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1 cup cherry tomatoes
– 1/2 cup Kalamata olives
– 1/2 cup crumbled feta cheese
– 1/4 cup red onion
– 2 tbsp fresh parsley
Instructions
1. Rinse 1 cup quinoa thoroughly in a fine-mesh strainer under cold running water for 1 minute to remove bitter saponins.
2. Combine rinsed quinoa and 2 cups water in a medium saucepan over high heat.
3. Bring to a boil, then reduce heat to low and cover saucepan.
4. Simmer quinoa for 15 minutes until all water is absorbed and grains show little white tails.
5. Remove saucepan from heat and let quinoa rest covered for 5 minutes to steam.
6. Fluff quinoa with a fork and transfer to a large mixing bowl to cool completely.
7. Whisk together 1/4 cup olive oil, 3 tbsp lemon juice, 1 tsp dried oregano, 1/2 tsp salt, and 1/4 tsp black pepper in a small bowl.
8. Halve 1 cup cherry tomatoes lengthwise using a sharp knife.
9. Pit and roughly chop 1/2 cup Kalamata olives.
10. Finely dice 1/4 cup red onion into 1/4-inch pieces.
11. Chop 2 tbsp fresh parsley leaves, discarding stems.
12. Pour dressing over cooled quinoa and toss to combine thoroughly.
13. Add halved tomatoes, chopped olives, diced red onion, and 1/2 cup crumbled feta cheese to quinoa mixture.
14. Gently fold all ingredients together until evenly distributed.
15. Stir in chopped parsley just before serving to maintain bright green color.
Just made quinoa salad offers contrasting textures from fluffy grains, juicy tomatoes, and briny olives. The sharp feta and lemon dressing cut through the earthiness beautifully. Serve it chilled in lettuce cups or alongside grilled chicken for a complete meal.
Mediterranean Quinoa and Lentil Soup
A hearty Mediterranean quinoa and lentil soup makes for a satisfying one-pot meal. This protein-packed dish comes together quickly with simple ingredients. You’ll appreciate its vibrant flavors and nourishing qualities.
Ingredients
– 1 tbsp olive oil
– 1 medium onion, diced
– 2 cloves garlic, minced
– 2 carrots, diced
– 2 celery stalks, diced
– 1 cup brown lentils, rinsed
– 1/2 cup quinoa, rinsed
– 6 cups vegetable broth
– 1 (14.5 oz) can diced tomatoes
– 1 tsp dried oregano
– 1/2 tsp ground cumin
– 1/4 tsp red pepper flakes
– 2 cups fresh spinach
– 2 tbsp lemon juice
– Salt to taste
Instructions
1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering.
2. Add diced onion and cook for 5 minutes, stirring occasionally, until translucent.
3. Stir in minced garlic and cook for 30 seconds until fragrant.
4. Add diced carrots and celery, cooking for 4 minutes until slightly softened.
5. Pour in rinsed brown lentils and quinoa, stirring to coat with oil.
6. Add 6 cups vegetable broth, scraping any browned bits from the pot bottom.
7. Stir in canned diced tomatoes with their juices.
8. Add 1 tsp dried oregano, 1/2 tsp ground cumin, and 1/4 tsp red pepper flakes.
9. Bring soup to a boil, then reduce heat to maintain a gentle simmer.
10. Cover and cook for 25 minutes until lentils and quinoa are tender.
11. Stir in 2 cups fresh spinach and cook for 2 minutes until wilted.
12. Remove from heat and stir in 2 tbsp lemon juice.
13. Season with salt to taste, starting with 1/2 tsp and adjusting as needed.
You’ll notice the quinoa creates a slightly thickened broth while lentils maintain their shape. The lemon brightens the earthy flavors beautifully. Try serving with crusty bread for dipping or top with crumbled feta for extra Mediterranean flair.
Roasted Red Pepper and Quinoa Dip
A creamy, protein-packed dip that transforms simple ingredients into a vibrant crowd-pleaser. Roasted red peppers blend with nutty quinoa for a satisfying texture that holds up beautifully. This versatile spread comes together in under 30 minutes with minimal prep work.
Ingredients
– 1 cup quinoa
– 2 cups water
– 3 large red bell peppers
– 2 tbsp olive oil
– 3 cloves garlic
– 1/2 cup plain Greek yogurt
– 2 tbsp lemon juice
– 1 tsp smoked paprika
– 1/2 tsp salt
Instructions
1. Preheat oven to 425°F.
2. Rinse 1 cup quinoa under cold water until water runs clear to remove bitterness.
3. Combine quinoa and 2 cups water in saucepan, bring to boil over high heat.
4. Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed.
5. Cut 3 red bell peppers in half lengthwise and remove seeds and stems.
6. Place pepper halves skin-side up on baking sheet and drizzle with 1 tbsp olive oil.
7. Roast peppers at 425°F for 20 minutes until skins are blackened and blistered.
8. Transfer roasted peppers to bowl and cover with plate for 10 minutes to steam skins loose.
9. Peel blackened skins from peppers using your fingers while they’re still warm.
10. Mince 3 garlic cloves finely for even distribution throughout the dip.
11. Combine cooked quinoa, peeled peppers, minced garlic, 1/2 cup Greek yogurt, 2 tbsp lemon juice, 1 tsp smoked paprika, and 1/2 tsp salt in food processor.
12. Pulse mixture 8-10 times until mostly smooth but with some texture remaining.
13. Drizzle remaining 1 tbsp olive oil while processor runs for final 10 seconds.
14. Transfer dip to serving bowl and refrigerate for at least 30 minutes to allow flavors to meld. Smoky sweetness from the roasted peppers balances perfectly with the tangy Greek yogurt and lemon. The quinoa provides substantial body that makes this dip sturdy enough for thick-cut chips or vegetable crudités. For an elegant presentation, swirl extra olive oil on top and garnish with fresh herbs before serving.
Quinoa with Artichokes and Lemon Dressing
Just when you need a fresh, satisfying meal that comes together quickly. This quinoa bowl delivers bright Mediterranean flavors with minimal effort. Perfect for busy weeknights or meal prep.
Ingredients
– 1 cup quinoa
– 2 cups water
– 1/2 tsp salt
– 14 oz can artichoke hearts, drained and quartered
– 1/4 cup olive oil
– 3 tbsp lemon juice
– 1 garlic clove, minced
– 1/4 tsp black pepper
– 2 tbsp chopped fresh parsley
Instructions
1. Rinse 1 cup quinoa under cold water in a fine-mesh strainer for 1 minute to remove bitterness.
2. Combine rinsed quinoa, 2 cups water, and 1/2 tsp salt in a medium saucepan.
3. Bring to a boil over high heat, then reduce heat to low and cover.
4. Simmer for 15 minutes until all water is absorbed and quinoa grains show little tails.
5. Remove from heat and let stand covered for 5 minutes to steam.
6. Fluff quinoa with a fork and transfer to a large bowl to cool slightly.
7. Whisk together 1/4 cup olive oil, 3 tbsp lemon juice, 1 minced garlic clove, and 1/4 tsp black pepper in a small bowl.
8. Add 14 oz quartered artichoke hearts and 2 tbsp chopped parsley to the quinoa.
9. Pour dressing over quinoa mixture and toss gently to combine.
10. Let sit for 10 minutes at room temperature to allow flavors to meld.
Bright lemon dressing cuts through the earthy quinoa while artichokes provide satisfying texture. Serve warm or chilled, topped with grilled chicken for a complete meal. The fluffy grains soak up the zesty dressing beautifully.
Mediterranean Quinoa and Grilled Halloumi
Never underestimate how quickly this Mediterranean quinoa and grilled halloumi comes together. Nutty quinoa pairs perfectly with salty grilled cheese for a satisfying meal. You’ll have dinner ready in under 30 minutes.
Ingredients
– 1 cup quinoa
– 2 cups water
– 1/2 tsp salt
– 8 oz halloumi cheese
– 2 tbsp olive oil
– 1 cup cherry tomatoes
– 1/2 cup kalamata olives
– 1/4 cup red onion
– 2 tbsp lemon juice
– 1/4 cup fresh parsley
Instructions
1. Rinse 1 cup quinoa under cold water until water runs clear to remove bitterness.
2. Combine rinsed quinoa, 2 cups water, and 1/2 tsp salt in a medium saucepan.
3. Bring quinoa mixture to a boil over high heat, then reduce to low and cover.
4. Simmer quinoa for 15 minutes until all water is absorbed and grains are tender.
5. Remove quinoa from heat and let stand covered for 5 minutes to steam.
6. While quinoa cooks, slice 8 oz halloumi cheese into 1/2-inch thick slabs.
7. Heat a grill pan or skillet over medium-high heat until water droplets sizzle.
8. Brush halloumi slices lightly with 1 tbsp olive oil to prevent sticking.
9. Grill halloumi for 2-3 minutes per side until golden brown grill marks appear.
10. Remove halloumi from pan and let rest on cutting board to maintain texture.
11. Halve 1 cup cherry tomatoes and thinly slice 1/4 cup red onion.
12. Pit and halve 1/2 cup kalamata olives if not already pitted.
13. Fluff cooked quinoa with a fork to separate grains before mixing.
14. Combine quinoa, tomatoes, olives, and red onion in a large bowl.
15. Whisk together remaining 1 tbsp olive oil and 2 tbsp lemon juice for dressing.
16. Pour dressing over quinoa mixture and toss gently to combine.
17. Chop 1/4 cup fresh parsley and fold into quinoa salad.
18. Cut grilled halloumi into bite-sized cubes for easier serving.
19. Arrange halloumi cubes over quinoa salad just before serving. What makes this dish special is the contrast between fluffy quinoa and squeaky grilled halloumi. The salty cheese balances the bright lemon dressing beautifully. Try serving it stuffed into pita pockets or over mixed greens for variation.
Quinoa with Zucchini, Basil, and Pine Nuts
Craving a light yet satisfying grain dish? Combine fluffy quinoa with fresh zucchini and aromatic basil for a simple vegetarian meal. This recipe comes together quickly with minimal prep work.
Ingredients
– 1 cup quinoa
– 2 cups water
– 2 medium zucchini
– 1/4 cup pine nuts
– 1/4 cup fresh basil
– 2 tablespoons olive oil
– 2 cloves garlic
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions
1. Rinse 1 cup quinoa under cold water for 30 seconds to remove bitterness.
2. Combine rinsed quinoa and 2 cups water in a medium saucepan.
3. Bring to a boil over high heat, then reduce to low and cover.
4. Simmer for 15 minutes until all water is absorbed.
5. Remove from heat and let stand covered for 5 minutes to steam.
6. While quinoa cooks, dice 2 medium zucchini into 1/2-inch cubes.
7. Mince 2 cloves garlic.
8. Toast 1/4 cup pine nuts in a dry skillet over medium heat for 3-4 minutes until golden brown, shaking pan frequently to prevent burning.
9. Heat 2 tablespoons olive oil in a large skillet over medium-high heat.
10. Add diced zucchini and cook for 6-8 minutes until tender with golden edges.
11. Add minced garlic and cook for 1 minute until fragrant.
12. Fluff cooked quinoa with a fork to separate grains.
13. Combine quinoa, zucchini mixture, and toasted pine nuts in a large bowl.
14. Chop 1/4 cup fresh basil and stir into quinoa mixture.
15. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper, mixing thoroughly.
Enjoy the contrast between nutty quinoa and tender zucchini, with basil adding freshness throughout. Serve warm as a main dish or chilled for lunch the next day—it pairs beautifully with grilled chicken or fish for a complete meal.
Summary
From vibrant salads to hearty bowls, these 18 Mediterranean quinoa recipes prove healthy eating can be absolutely delicious! We hope you find new favorites to add to your weekly rotation. Don’t forget to leave a comment sharing which recipe you loved most and pin this article to your Pinterest boards for easy access. Happy cooking!
