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Mediterranean Grain Bowl with Feta

Mediterranean Grain Bowl with Feta

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This Mediterranean grain bowl combines cooked quinoa with fresh cucumber, tomatoes, olives, and crumbled feta for a textured, vibrant dish. The grains are cooked just until tender, while vegetables remain crisp, and a lemon-olive oil vinaigrette brightens the flavors without overpowering.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Main Dish
Cuisine: Mediterranean

Ingredients
  

  • 1 cup quinoa
  • 2 cups water
  • 1 cucumber cut into ½-inch pieces
  • 1 cup cherry tomatoes halved
  • 0.5 red onion finely chopped, soaked in ice water 10 minutes and drained
  • 0.5 cup feta cheese crumbled
  • 0.25 cup kalamata olives pitted and halved
  • 3 tablespoons lemon juice fresh is best
  • 0.25 cup extra virgin olive oil
  • 1 clove garlic minced
  • 0.25 cup fresh parsley chopped finely
  • 2 tablespoons fresh mint chopped finely
  • 0.25 teaspoon salt for vinaigrette
  • 0.125 teaspoon black pepper for vinaigrette

Equipment

  • Medium saucepan for cooking the grains
  • Sheet pan to cool and dry cooked grains
  • Large mixing bowl to combine all ingredients
  • Small bowl to whisk vinaigrette
  • Whisk to emulsify vinaigrette
  • Knife to chop vegetables and herbs

Method
 

  1. Bring 2 cups water to a boil in a medium saucepan. Add 1 cup quinoa, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy with tiny tails visible. Drain any excess water, spread quinoa on a sheet pan, and let cool for 5 minutes to dry.
    1 cup quinoa, 2 cups water
  2. Cut the cucumber into ½-inch pieces, halve the cherry tomatoes, finely chop the red onion and soak it in ice water for 10 minutes. Drain the onion thoroughly and pat dry with paper towels.
    1 cucumber, 1 cup cherry tomatoes, 0.5 red onion
  3. Whisk together 3 tablespoons lemon juice, ¼ cup olive oil, 1 minced garlic clove, ¼ teaspoon salt, and ⅛ teaspoon black pepper in a small bowl for 30 seconds until emulsified and slightly thickened.
    3 tablespoons lemon juice, 0.25 cup extra virgin olive oil, 1 clove garlic, 0.25 teaspoon salt, 0.125 teaspoon black pepper
  4. Combine the cooled quinoa, cucumber, tomatoes, drained red onion, and ¼ cup halved kalamata olives in a large mixing bowl. Pour the vinaigrette over, add ¼ cup chopped parsley and 2 tablespoons chopped mint, and toss gently to coat everything evenly.
    1 cup quinoa, 1 cucumber, 1 cup cherry tomatoes, 0.5 red onion, 0.25 cup kalamata olives, 3 tablespoons lemon juice, 0.25 cup extra virgin olive oil, 0.25 cup fresh parsley, 2 tablespoons fresh mint
  5. Crumble ½ cup feta cheese over the top and fold once or twice gently to keep distinct crumbles. Taste and add more lemon juice or salt if needed before serving.
    0.5 cup feta cheese, 3 tablespoons lemon juice, 0.25 teaspoon salt

Notes

  • Cook quinoa covered for exactly 15 minutes to avoid mushy texture.
  • Soak chopped red onion in ice water for 10 minutes to mellow sharpness.
  • Chop vegetables into even half-inch pieces for balanced texture.

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