Name: High-Protein Mediterranean Quinoa Bowl
Prep time: 30 min
Total time: 30 min
Yield: 4 servings
Ingredients: 2 cups quinoa, dry; 4 cups water; 1 tbsp extra virgin olive oil; 2 cloves garlic, minced; 1 red bell pepper, diced; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1/2 cup red onion, finely diced; 2 cups baby spinach, chopped; 1 1/2 cups chickpeas, cooked (or one 15oz can, drained and rinsed); 1 cup feta cheese, crumbled; 2 cups Greek yogurt, plain, non-fat; 1 lemon, zested and juiced; 1/4 cup fresh parsley, chopped; Salt and black pepper, to taste

High-Protein Mediterranean Quinoa Bowl

FragrantSpoon2837

This High-Protein Mediterranean Quinoa Bowl is a vibrant, satisfying meal bursting with color, freshness, and flavor. By incorporating both chickpeas and a hearty scoop of Greek yogurt, this bowl provides an exceptional protein boost—perfect for ambitious protein goals. The quick high-heat stir-fry technique locks in the crispness and sweetness of vegetables, while tangy feta and bright lemon tie the dish together. Ready in under 30 minutes, it makes a lively, nutrient-packed meal for any day of the week. Each bite delivers the sunny taste of the Mediterranean, while helping you hit your protein targets.

Ingredients

Instructions

Rinse quinoa thoroughly under cold water. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
While quinoa cooks, heat olive oil in a large skillet over high heat until just smoking. Add garlic and red onion, stirring constantly with a forward scooping motion for 1 minute to develop flavor.
Add diced bell pepper, chickpeas, and spinach. Toss constantly and cook for 2-3 minutes until spinach wilts and peppers are just tender, maintaining high heat to keep vegetables crisp and vibrant.
Remove skillet from heat. Stir in cooked quinoa, cherry tomatoes, cucumber, lemon zest, and half of the parsley. Season generously with salt, pepper, and lemon juice.
Divide the mixture evenly among 4 bowls. Top each with a generous scoop of Greek yogurt, a sprinkle of crumbled feta, and the remaining parsley.
Serve immediately, or chill for a refreshing cold bowl. Optionally, drizzle with a little extra olive oil before serving.