Hello World KitchenBeta

Mediterranean Lemon Herb Quinoa Bowl

A vibrant, meal-prep friendly quinoa bowl packed with roasted Mediterranean vegetables, fresh herbs, and a zesty lemon-olive oil dressing. Naturally vegan and gluten-free, it is perfect for healthy, satisfying packed lunches.

Prep 15 min Cook 25 min Total 45 min Level Easy

Serves 4

Ingredients

Quinoa Base

1 cup Quinoa — rinsed well
2 cups Vegetable broth or water — low sodium if using broth
0.25 teaspoon Kosher salt — for cooking quinoa

Roasted Vegetables

1 medium Zucchini — diced into half-inch cubes
1 medium Red bell pepper — chopped
1 pint Cherry tomatoes — left whole or halved
0.5 medium Red onion — chopped
1 tablespoon Extra virgin olive oil — for roasting
1 teaspoon Dried oregano
0.5 teaspoon Salt and black pepper — to taste

Fresh Add-ins

0.33 cup Kalamata olives — pitted and halved
0.25 cup Fresh flat-leaf parsley — roughly chopped
2 tablespoons Fresh mint — finely chopped

Lemon Herb Dressing

3 tablespoons Extra virgin olive oil
3 tablespoons Fresh lemon juice — about 1-2 lemons
1 teaspoon Dijon mustard — helps emulsify the dressing
1 clove Garlic — minced

Instructions

Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
~5 min
Chopping the vegetables to roughly the same size ensures even roasting.
Place the zucchini, red bell pepper, cherry tomatoes, and red onion on the prepared baking sheet. Drizzle with 1 tablespoon of olive oil, sprinkle with dried oregano, salt, and pepper. Toss well to coat. Roast for 20-25 minutes until the vegetables are tender and slightly caramelized on the edges.
~25 min
The tomatoes should burst and release their juices.
While the vegetables roast, prepare the quinoa. In a medium saucepan, combine the rinsed quinoa, vegetable broth (or water), and a pinch of salt. Bring to a boil over medium-high heat. Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until all the liquid is absorbed. Remove from heat and let it rest covered for 5 minutes, then fluff with a fork.
~20 min
Rinsing the quinoa beforehand removes its natural coating, called saponin, which can taste bitter.
Make the dressing: In a small jar, combine 3 tablespoons of olive oil, fresh lemon juice, Dijon mustard, minced garlic, and a pinch of salt and pepper. Seal the jar and shake vigorously until emulsified.
~5 min
You can also whisk this together in a small bowl if you don't have a jar.
Assemble the bowls. Divide the fluffed quinoa evenly among four meal-prep containers. Top each with the roasted vegetables, halved Kalamata olives, fresh parsley, and mint. Pour the dressing over the bowls or keep it in a separate small container to dress right before eating.
~5 min
For meal prep, keeping the dressing separate until lunch keeps the fresh herbs from wilting.

Nutrition

380

Calories

Protein (g)

Carbs (g)

Fat (g)

Sat. Fat (g)

Fiber (g)

Sugar (g)

450

Sodium (mg)

Cholesterol (mg)

Equipment

Large baking sheet
Medium saucepan with lid
Cutting board
Chef's knife
Small jar with lid (for dressing)

Tips & Storage

To add more plant-based protein, mix in half a can of rinsed chickpeas before serving.
If you are not strictly vegan, a sprinkle of crumbled feta cheese is a wonderful addition.
Make sure your meal-prep containers are completely cooled before putting the lids on to prevent condensation from making the quinoa soggy.
Storage: Store assembled bowls in airtight containers in the refrigerator for up to 4 days. If keeping the dressing separate, store the dressing at room temperature or warm it slightly if the olive oil solidifies in the fridge. This dish can be enjoyed cold or gently reheated.