🥗 Mediterranean Quinoa Power Bowl – Healthy Lunch Recipe

If you’re looking for a colorful, wholesome, and satisfying lunch, this Mediterranean Quinoa Power Bowl is a must-try. It’s packed with plant-based protein, fiber, and healthy fats, making it both nourishing and super flavorful.

This lunch bowl is also meal-prep friendly, so you can make it ahead of time and enjoy it all week long.

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🛒 Ingredients (Serves 2)

Ingredient	Quantity	Why It’s Healthy
Quinoa (uncooked)	1 cup	High in protein & fiber
Chickpeas (cooked or canned)	1 cup	Plant-based protein & fiber
Cherry tomatoes (halved)	1 cup	Vitamin C & antioxidants
Cucumber (diced)	1 cup	Hydration & vitamins
Red onion (finely chopped)	¼ cup	Adds flavor & antioxidants
Kalamata olives (optional)	6–8 pieces	Healthy fats & Mediterranean flavor
Feta cheese (crumbled)	¼ cup	Protein & calcium
Fresh parsley (chopped)	2 tbsp	Freshness & antioxidants
Olive oil	3 tbsp	Heart-healthy fats
Lemon juice	2 tbsp	Vitamin C & tangy flavor
Garlic (minced)	1 clove	Immune boost & aroma
Salt & pepper	To taste	For seasoning

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👩‍🍳 Step-by-Step Instructions

Step 1: Cook the quinoa

1. Rinse 1 cup of quinoa under cold water to remove bitterness.

2. In a saucepan, combine quinoa with 2 cups of water and a pinch of salt.

3. Bring to a boil, then reduce heat to low and cover.

4. Simmer for 15 minutes, or until water is absorbed.

5. Fluff with a fork and set aside to cool slightly.

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Step 2: Prepare the dressing

1. In a small bowl, whisk together:

   • 3 tbsp olive oil

   • 2 tbsp lemon juice

   • 1 clove minced garlic

   • Salt & pepper to taste

2. Set aside for later.

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Step 3: Assemble the bowl

1. In a large mixing bowl, combine:

   • Cooked quinoa

   • Chickpeas

   • Cherry tomatoes

   • Cucumber

   • Red onion

   • Olives (if using)

2. Pour the dressing over the mixture and toss until everything is well coated.

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Step 4: Garnish and serve

1. Sprinkle crumbled feta cheese and chopped parsley on top.

2. Taste and adjust seasoning with more lemon juice, salt, or pepper if needed.

3. Serve immediately or store in the fridge for up to 3 days.

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🌟 Variations

• Vegan version: Skip the feta cheese and add avocado slices or toasted sunflower seeds.

• Extra protein: Add grilled chicken, salmon, or boiled eggs.

• Spicy kick: Add a pinch of chili flakes or drizzle with hot sauce.

• Crunchy texture: Sprinkle toasted almonds or walnuts on top.

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✅ Health Benefits

Benefit	How It Helps
High protein	Quinoa & chickpeas keep you full and energized
Gut health	Fiber-rich veggies improve digestion
Immune support	Vitamin C from tomatoes, lemon, and parsley
Heart-healthy fats	Olive oil & olives support heart health
Weight management	Low-calorie, nutrient-dense ingredients

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⏱️ Time-Saving Tips

• Meal prep: Make a big batch of quinoa and chickpeas at the start of the week.

• Grab-and-go lunch: Store portions in jars or meal prep containers for busy days.

• Quick fix: Use canned chickpeas and pre-cut veggies to save time.

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🍴 Serving Suggestions

Serve this Mediterranean Quinoa Power Bowl with:

• A side of whole grain pita bread and hummus.

• A refreshing mint iced tea or lemon water.

• A light dessert like Greek yogurt with honey and nuts.

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📖 Why This Recipe Works

This lunch recipe is simple, nutritious, and versatile. It brings together the best of Mediterranean flavors — tangy lemon, creamy feta, crunchy veggies, and hearty quinoa.

It’s perfect for:

• Work lunches

• Healthy family meals

• Weight loss meal plans

• Vegetarians or anyone trying to eat more plant-based