Mediterranean Power Bowl with Quinoa, Roasted Veggies & Feta
Looking for a healthy, colorful, and satisfying meal that feels gourmet but is super easy to make at home? This Mediterranean Power Bowl is packed with nutrient-rich ingredients like quinoa, roasted vegetables, creamy feta, and a bright lemon-herb dressing.Perfect for lunch or dinner, it’s a vegetarian-friendly dish that satisfies your taste buds and your body.
Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 2–3
Ingredients
For the Bowl:
1 cup quinoa (uncooked)
2 cups water or vegetable broth
1 medium zucchini, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 small red onion, sliced
1 cup cherry tomatoes, halved
2 tablespoons olive oil
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon dried oregano
½ teaspoon garlic powder
For the Dressing:
3 tablespoons extra virgin olive oil
1 tablespoon lemon juice (freshly squeezed)
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
1 small garlic clove, minced
½ teaspoon dried oregano
Salt and pepper to taste
For Garnish:
½ cup crumbled feta cheese
2 tablespoons chopped fresh parsley
Optional: sliced avocado, olives, or toasted pine nuts
Instructions
Step 1: Cook the Quinoa
1. Rinse the quinoa thoroughly under cold water to remove any bitterness.
2. In a medium saucepan, add quinoa and 2 cups water (or broth for extra flavor).
3. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
Step 2: Roast the Vegetables
1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, place zucchini, bell peppers, red onion, and cherry tomatoes.
3. Drizzle with olive oil, then sprinkle salt, pepper, oregano, and garlic powder. Toss to coat evenly.
4. Roast for 20–25 minutes, stirring halfway through, until vegetables are tender and lightly caramelized.
Step 3: Make the Dressing
1. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, minced garlic, oregano, salt, and pepper.
2. Taste and adjust seasoning if needed. The dressing should be tangy, slightly sweet, and aromatic.
Step 4: Assemble the Power Bowl
1. Divide the cooked quinoa into serving bowls.
2. Arrange the roasted vegetables on top.
3. Drizzle the lemon-herb dressing generously over the bowl.
4. Sprinkle crumbled feta and fresh parsley on top.
5. Optional: add sliced avocado, olives, or pine nuts for extra texture and flavor.
Tips & Tricks
Meal prep: Make extra quinoa and roasted veggies ahead of time to quickly assemble bowls throughout the week.
Add protein: Top with grilled chicken, shrimp, chickpeas, or tofu for a more filling meal.
Make it vegan: Skip the feta or use vegan feta alternatives.
Flavor boost: Add a sprinkle of smoked paprika or a drizzle of balsamic glaze for extra flavor.
Storage: Keep the dressing separate if prepping in advance to prevent soggy vegetables. Store in airtight containers in the fridge for up to 3 days.
Frequently Asked Questions (FAQs)
1. Can I use other grains instead of quinoa?
Yes! Bulgur, couscous, farro, or brown rice all work well. Adjust cooking times accordingly.
2. Can I roast the vegetables in advance?
Absolutely. Roasted vegetables can be stored in the fridge for 2–3 days and reheated or served cold.
3. Is this recipe gluten-free?
Yes, naturally. Just make sure any added ingredients like mustard or seasonings are labeled gluten-free.
4. Can I make this spicy?
Yes! Add a pinch of red chili flakes to the roasted vegetables or dressing.
5. Can I freeze this meal?
Quinoa freezes well, but roasted vegetables and fresh garnishes like feta and parsley are best added fresh.
Nutritional Information
Calories: 360 kcal
Protein: 10g
Carbohydrates: 40g
Fat: 18g
Fiber: 7g
Sugar: 6g
Sodium: 420mg