Authentic Mediterranean Quinoa Bowl

By AislePrompt Editorial · Published 2026-03-25 · Updated 2026-03-25

A vibrant mix of quinoa, roasted vegetables, and tahini dressing with a sprinkle of feta for a healthy, satisfying meal. This Mediterranean-inspired vegetarian recipe (gluten-free), ready in about 60 minutes, pairs quinoa, cherry tomatoes, cucumber for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup quinoa
• 1 cup cherry tomatoes
• 1/2 cup cucumber
• 1/4 cup kalamata olives
• 1/3 cup feta cheese
• 3 tbsp tahini
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 2 cloves garlic
• 1/4 cup fresh parsley

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Instructions

1. Step 1: Preheat oven to 400°F (200°C). Toss cherry tomatoes, cucumber, and olives with 1 tbsp olive oil and 1/4 tsp salt. Roast for 20-25 minutes until tender and slightly caramelized.
2. Step 2: Cook 1 cup quinoa in 2 cups boiling water for 15 minutes. Drain and fluff with a fork.
3. Step 3: In a bowl, whisk tahini, lemon juice, remaining 1 tbsp olive oil, minced garlic, and 1/4 tsp salt until smooth. Add roasted vegetables and toss to coat.
4. Step 4: Divide quinoa among bowls, top with tahini-vegetable mixture and crumbled feta. Garnish with parsley and a drizzle of extra tahini.