Sunny Mediterranean Quinoa Bowls Recipe: Roasted Red Pepper Magic

Quinoa lovers rejoice in these Mediterranean quinoa bowls that masterfully blend robust flavors and wholesome ingredients.

The roasted red pepper sauce adds a zesty punch to every delectable bite.

Colorful vegetables dance alongside perfectly seasoned quinoa, creating a nutritious meal that satisfies deeply.

Tender chickpeas and crisp cucumber provide delightful texture and freshness to this Mediterranean-inspired dish.

Bold herbs and spices elevate the bowl from simple to extraordinary.

Each forkful promises a delicious journey through Mediterranean culinary traditions.

You’ll want to savor every moment of preparing and enjoying this incredible recipe.

A Guide to Putting Together These Quinoa Bowls

• Prepare Quinoa

Wash quinoa thoroughly under running water. Transfer to a pot and add water. Cook on medium heat until liquid is fully absorbed and grains are fluffy and light. Set aside to cool slightly.

• Craft Roasted Red Pepper Sauce

Grab your blender and toss in roasted peppers, soaked cashews, garlic, olive oil, lemon juice, smoked paprika, salt, and pepper. Blend until silky smooth. Adjust consistency with water if needed.

• Build Colorful Bowls

Create gorgeous layers in serving dishes by spreading quinoa as a base. Scatter fresh cherry tomatoes, crisp cucumber chunks, protein-packed chickpeas, salty olives, tangy red onion, and creamy feta cheese. Sprinkle with fresh herbs for extra zing.

• Finish with Sauce Drizzle

Pour vibrant roasted red pepper sauce generously over each bowl. Serve immediately while everything is fresh and inviting.

Add-Ons and Sauce Twists to Try Out

• Rinse quinoa thoroughly to remove its natural coating called saponin, which can make the grain taste bitter. Use a fine-mesh strainer and gently rub the quinoa while rinsing.
• If the sauce feels too thick, gradually add water or vegetable broth to achieve your desired creamy texture. Start with small splashes and blend until smooth.
• Replace feta cheese with nutritional yeast or dairy-free feta alternatives made from nuts. Use plant-based yogurt in the sauce for a creamy vegan version.
• Add grilled chicken, tofu, or hard-boiled eggs for extra protein. Swap chickpeas with lentils or white beans for variety and different nutrient profiles.
• Prepare quinoa and sauce in advance. Store separately in airtight containers for up to 5 days. Chop fresh vegetables just before serving to maintain crispness and flavor.

Serve It Up with Flair—Pairings That Work

• Fresh Mediterranean Feast Plating: Create a vibrant bowl with quinoa as the base, arranging colorful ingredients in artistic sections for visual appeal and delightful texture combinations.
• Customizable Protein Power: Add grilled chicken, seared shrimp, or baked tofu for extra protein, making the bowl adaptable to different dietary preferences and nutritional needs.
• Herb Garden Finishing Touch: Sprinkle fresh herbs like chopped parsley, mint, or dill to elevate flavor profile and add bright, aromatic notes that complement the roasted red pepper sauce.
• Crispy Crunch Topper: Garnish with toasted pine nuts, crispy chickpeas, or sunflower seeds to introduce a satisfying crunch and enhance the overall eating experience with textural contrast.

Batch Prep & Storage Tips for Busy Weeks

• Chop vegetables and cook quinoa in advance for speedy weekday lunches or dinners. Store ingredients separately in sealed containers to maintain freshness and crunch.
• Store completed bowls in airtight containers for up to 3-4 days. Keep sauce and quinoa separately to prevent soggy textures and maintain optimal taste quality.
• Roasted red pepper sauce freezes beautifully in small portions. Use ice cube trays for convenient single-serving sizes that defrost quickly and stay fresh for 2-3 months.
• Prepare quinoa, sauce, and chopped vegetables separately during weekend meal prep. Assemble bowls within minutes during busy weekdays for stress-free, nutritious dining experiences.

Quick Recipe Overview

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Calories: 350 kcal

Servings: 4

What You’ll Need for These Flavor-Packed Bowls

• Quinoa: Protein-packed seed that serves as a nutritious foundation, choose organic for best flavor and rinse thoroughly to remove bitter coating.
• Water: Essential liquid for cooking quinoa, use filtered water for cleanest taste.

• Roasted Red Peppers: Provides smoky sweetness and vibrant color, select jarred or freshly roasted peppers for maximum flavor.
• Cashews: Creates creamy texture and adds richness, soak overnight for smoother blending.
• Olive Oil: Adds silky consistency and heart-healthy fats, choose extra virgin for best quality.
• Lemon Juice: Brings brightness and balances flavors, fresh-squeezed works best.
• Garlic: Delivers deep, aromatic punch, select firm cloves without sprouts.
• Smoked Paprika: Introduces subtle smokiness and warmth, Spanish varieties offer most authentic taste.
• Salt: Enhances overall flavor profile, use sea salt for mineral complexity.
• Black Pepper: Adds gentle heat and complexity, freshly ground provides most robust flavor.

• Cherry Tomatoes: Adds sweet burst and freshness, choose ripe, deeply colored varieties.
• Cucumber: Provides crisp texture and cooling element, English or Persian cucumbers work wonderfully.
• Chickpeas: Offers protein and hearty substance, rinse canned beans thoroughly.
• Olives: Introduces briny Mediterranean character, kalamata olives recommended.
• Red Onion: Delivers sharp, zesty crunch, soak in cold water to reduce intensity.
• Feta Cheese: Contributes tangy, creamy element, choose authentic Greek for best flavor.
• Fresh Herbs: Adds final aro.

Must-Have Tools to Get the Texture Just Right

• Blender: Essential for creating smooth, creamy roasted red pepper sauce.
• Medium Saucepan: Perfect for cooking quinoa to fluffy perfection.
• Measuring Cups: Helps accurately measure quinoa and water.
• Knife: Needed for chopping vegetables like cucumber and red onion.
• Cutting Board: Provides a clean surface for ingredient preparation.
• Wooden Spoon or Spatula: Useful for stirring quinoa while cooking.

Vibrant Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce

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4.8 from 36 reviews

• Total Time: 30 minutes
• Yield: 5 1x

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Description

Savor Mediterranean quinoa bowls dancing with roasted red pepper sauce, blending fresh herbs and zesty flavors. Mediterranean cuisine brings robust ingredients together in a simple, nourishing meal you’ll crave again and again.

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Ingredients

Scale 1x2x3x

• 1 cup uncooked quinoa (3 cups cooked)
• 1 cup cherry tomatoes, halved
• 1 cup chopped cucumber
• 1 cup canned chickpeas, rinsed and drained
• ½ cup kalamata olives, halved
• ½ red onion, thinly sliced
• ½ cup crumbled feta cheese
• 1 (12 oz) jar roasted red peppers, drained
• ½ cup raw cashews (soaked in hot water for 20 min if not using high-speed blender)
• 2 tbsps olive oil
• 2 tbsps lemon juice
• 1 clove garlic
• ½ tsp smoked paprika
• Salt and pepper, to taste
• Water, to thin as needed
• Optional: chopped fresh parsley, baby spinach, or arugula

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Instructions

1. Quinoa Preparation: Thoroughly rinse quinoa under cold running water. Transfer to a medium saucepan with water, bringing to a vigorous boil. Reduce heat, cover, and allow to simmer for approximately 15 minutes until liquid is completely absorbed. Gently fluff with a fork and set aside.
2. Roasted Red Pepper Sauce Creation: Combine roasted red peppers, pre-soaked cashews, olive oil, fresh lemon juice, minced garlic, smoked paprika, salt, and black pepper in a high-powered blender. Pulse and blend until achieving a velvety, uniform consistency. Adjust texture by introducing small amounts of water if sauce appears too thick.
3. Bowl Assembly: Evenly distribute the cooked quinoa across serving vessels. Artfully layer and distribute cherry tomatoes, diced cucumber, whole chickpeas, sliced kalamata olives, thinly sliced red onion, crumbled feta cheese, and optional fresh herbs like parsley or basil.
4. Final Presentation: Generously drizzle the vibrant roasted red pepper sauce over each quinoa bowl, ensuring comprehensive coverage. Serve immediately while ingredients remain fresh and temperature is optimal.

Notes

• Remove bitter saponin coating by washing quinoa under cold water before cooking, ensuring a cleaner, more pleasant taste.
• Add water gradually while blending to achieve perfect creamy texture without making sauce too thin or watery.
• Soak cashews in hot water for faster softening if short on time, helping create smoother, more velvety sauce.
• Swap feta with nutritional yeast for vegan version or add grilled chicken for extra protein, making bowl adaptable to different dietary preferences.

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Category: Lunch, Dinner, Snacks
• Method: Simmering
• Cuisine: Mediterranean

Nutrition

• Serving Size: 5
• Calories: 350
• Sugar: 5g
• Sodium: 400mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 8g
• Protein: 12g
• Cholesterol: 10mg