Go Back
A colorful array of vegan dinner recipes that are gluten-free, presented beautifully on a dining table.

Hearty Mediterranean Quinoa Bowl

This hearty Mediterranean Quinoa Bowl is packed with flavorful vegetables, chickpeas, and aromatic spices. It's a satisfying and healthy meal perfect for any day of the week.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

Main Ingredients
  • 1 cup quinoa rinsed
  • 2 cups vegetable broth
  • 1 tbsp olive oil
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 1 bell pepper (any color), diced
  • 1 zucchini diced
  • 1 chickpeas (15-ounce) can, rinsed and drained
  • 1 diced tomatoes (14.5-ounce) can, undrained
  • 1 tsp dried oregano
  • ½ tsp smoked paprika
  • ¼ tsp turmeric
  • Salt and black pepper to taste
  • Fresh spinach a handful
  • ½ lemon juiced
  • Fresh parsley or cilantro chopped (for garnish)
  • Dairy-free yogurt or tahini drizzle Optional: for serving

Equipment

  • medium saucepan
  • large skillet or pot

Method
 

Cooking Steps
  1. In a medium saucepan, combine rinsed quinoa and vegetable broth. Bring to a boil, then cover and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy.
  2. Heat olive oil in a large skillet over medium heat. Sauté chopped onion for 3-5 minutes until softened.
  3. Stir in minced garlic, diced bell pepper, and zucchini. Cook for 5-7 minutes until vegetables are slightly tender-crisp.
  4. Add rinsed chickpeas and diced tomatoes (with their liquid) to the skillet.
  5. Stir in dried oregano, smoked paprika, turmeric, salt, and black pepper. Mix everything well.
  6. Bring to a gentle simmer, then reduce heat and cook uncovered for 10-15 minutes to meld flavors and thicken the sauce.
  7. Just before serving, stir in fresh spinach until it wilts (1-2 minutes). Squeeze in the juice of half a lemon.
  8. Divide cooked quinoa into bowls and ladle the Mediterranean mixture over it. Garnish with fresh chopped parsley or cilantro.
  9. Optionally, drizzle with dairy-free yogurt or tahini sauce before serving and enjoy warm.

Notes

For meal prep, you can cook the quinoa and vegetable mixture separately and combine them just before serving. This recipe is naturally vegan and gluten-free.