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Fresh Mediterranean Quinoa Bowls Recipe with Easy Creamy Tahini Dressing

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A vibrant and wholesome Mediterranean quinoa bowl featuring fresh vegetables and a creamy, tangy tahini dressing. Quick to prepare and perfect for a nourishing lunch or light dinner.

Ingredients

Scale
  • 1 cup (185g) uncooked quinoa, rinsed well
  • 1 medium cucumber, diced
  • 1 cup (150g) cherry tomatoes, halved
  • 1/3 cup (50g) Kalamata olives, pitted and sliced
  • 1 small red onion, finely chopped (optional)
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped (optional)
  • For the Creamy Tahini Dressing:
  • 1/4 cup (60ml) tahini, well stirred
  • 3 tablespoons fresh lemon juice (about 1 lemon)
  • 1 small garlic clove, minced
  • 2 tablespoons extra virgin olive oil
  • 3–4 tablespoons warm water
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt, or to taste
  • Freshly ground black pepper, to taste
  • Optional toppings: crumbled feta cheese, toasted pine nuts

Instructions

  1. Rinse 1 cup (185g) of quinoa under cold running water using a fine mesh strainer to remove any bitterness. Drain well.
  2. Transfer quinoa to a medium saucepan and add 2 cups (475ml) of water. Bring to a boil over medium-high heat.
  3. Once boiling, reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed and quinoa is fluffy.
  4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.
  5. While quinoa cooks, dice the cucumber, halve the cherry tomatoes, finely chop the red onion (if using), and chop fresh parsley and mint. Set aside.
  6. In a small bowl or blender, combine tahini, lemon juice, minced garlic, olive oil, ground cumin, salt, and black pepper.
  7. Slowly whisk in 3 to 4 tablespoons of warm water, one tablespoon at a time, until the dressing reaches a creamy but pourable consistency. Adjust seasoning as needed.
  8. In a large mixing bowl, combine the cooked quinoa, cucumber, cherry tomatoes, olives, red onion, parsley, and mint. Toss gently to combine.
  9. Drizzle the tahini dressing over the quinoa mixture and toss again until everything is evenly coated.
  10. Serve immediately, optionally topped with crumbled feta cheese or toasted pine nuts.
  11. Optional: Chill the bowl for 15-20 minutes before serving to let flavors meld. Stir gently before serving.

Notes

Rinse quinoa thoroughly to remove bitterness. Let quinoa rest covered off heat for 5 minutes to fluff. Whisk tahini dressing slowly with warm water to achieve creamy texture. Start with half the dressing and add more as needed to avoid overdressing. The bowl can be chilled before serving to enhance flavor melding. Store quinoa and dressing separately to avoid sogginess. Dressing keeps up to a week refrigerated.

Nutrition

Keywords: quinoa bowl, Mediterranean, tahini dressing, healthy lunch, vegetarian, gluten-free, easy recipe, fresh vegetables

Find it online: https://blingbite.com/fresh-mediterranean-quinoa-bowls-recipe-with-easy-creamy-tahini-dressing/