Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce are a fresh, flavorful, and wholesome way to enjoy a nourishing meal. Packed with vibrant vegetables, hearty quinoa, tangy feta, and a creamy, smoky red pepper sauce, these bowls are a satisfying blend of textures and Mediterranean-inspired tastes. They’re perfect for meal prep, weeknight dinners, or a colorful lunch that hits every craving.
Why You’ll Love This Recipe
- Bursting with fresh Mediterranean flavors
- Balanced, nutrient-dense, and satisfying
- Easy to prep ahead and assemble on the fly
- Veganand gluten-free-friendly with simple swaps
- A delicious way to enjoy plant-powered protein
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the bowls:
- Quinoa, cooked and fluffed
- Cucumber, diced
- Cherry tomatoes, halved
- Kalamata olives, sliced
- Red onion, thinly sliced
- Roasted chickpeas or canned chickpeas (rinsed and drained)
- Feta cheese, crumbled (optional)
- Fresh parsley or dill, chopped
- Lemon wedges (for serving)
For the roasted red pepper sauce:
- Jarred roasted red peppers, drained
- Garlic, minced
- Olive oil
- Lemon juice
- Tahini or Greek yogurt (for creaminess)
- Smoked paprika
- Salt and black pepper
- Water (to thin as needed)
directions
- Cook the quinoa: Rinse quinoa under cold water, then cook according to package instructions. Let cool and fluff with a fork.
- Make the sauce: In a blender or food processor, combine roasted red peppers, garlic, olive oil, lemon juice, tahini or yogurt, smoked paprika, salt, and pepper. Blend until smooth. Add water to reach your desired consistency. Taste and adjust seasoning.
- Prepare the toppings: Chop veggies and herbs. If using canned chickpeas, rinse and drain. For extra crunch, roast chickpeas with olive oil and spices at 400°F for 2025 minutes.
- Assemble the bowls: Start with a base of quinoa. Top with cucumber, tomatoes, olives, onion, chickpeas, and feta. Drizzle generously with the red pepper sauce.
- Garnish and serve: Sprinkle with fresh herbs and serve with lemon wedges on the side.
Servings and timing
Serves 4
Preparation time: 15 minutes
Cooking time (for quinoa/chickpeas): 1525 minutes
Total time: 3040 minutes
Variations
- Make it vegan: Skip the feta or use a plant-based alternative.
- Add protein: Top with grilled chicken, shrimp, or falafel.
- Swap grains: Use farro, brown rice, or couscous instead of quinoa.
- Add greens: Serve over arugula, spinach, or mixed greens for added freshness.
- Spice it up: Add red pepper flakes or harissa to the sauce for heat.
storage/reheating
Store ingredients separately in airtight containers for up to 4 days in the refrigerator.
The red pepper sauce will keep for about 5 days in the fridge.
Reheat quinoa and chickpeas as needed or enjoy cold for a refreshing meal.
Best enjoyed cold or at room temperature—no reheating required unless desired.
FAQs
Can I use fresh roasted red peppers instead of jarred?
Yes! Roast bell peppers at 450°F until charred, then peel and use in the sauce.
Is this recipe gluten-free?
Yes, quinoa is naturally gluten-free—just check your ingredients for hidden gluten.
Can I make this sauce ahead?
Absolutely—the sauce stores well in the fridge for several days and even tastes better the next day.
What’s a good substitute for tahini?
Use Greek yogurt, almond butter, or hummus for a different creamy texture.
Can I serve this warm?
Yes, serve the quinoa and chickpeas warm with the cold toppings and sauce for contrast.
How do I keep the veggies crisp for meal prep?
Store wet ingredients separately and assemble just before eating to preserve freshness.
Can I use another bean instead of chickpeas?
Sure! Try white beans, lentils, or black beans.
Is this a complete meal?
Yes—between the quinoa, chickpeas, veggies, and sauce, it’s balanced and satisfying.
Can I freeze the sauce?
Yes, freeze in a small airtight container for up to 1 month. Thaw in the fridge before using.
What herbs work best?
Parsley, dill, mint, or oregano all complement Mediterranean flavors beautifully.
Conclusion
Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce are a flavorful, fresh, and filling option for healthy eating without sacrificing taste. With protein-packed quinoa, crunchy veggies, and a dreamy sauce, they’re perfect for lunch, dinner, or meal prepping your way through the week. Easy, colorful, and totally satisfying—this is one bowl you’ll come back to again and again.
Description
These Mediterranean quinoa bowls are loaded with vibrant veggies, protein-rich quinoa, tangy feta, and a creamy roasted red pepper sauce. They’re nutritious, customizable, and packed with bold, fresh flavor—perfect for lunch or a light dinner.
For the Bowls:
For the Roasted Red Pepper Sauce:
-
Cook the Quinoa:
Rinse quinoa under cold water. In a medium saucepan, combine 1 cup quinoa with 2 cups water. Bring to a boil, reduce heat, cover, and simmer for 15 minutes or until water is absorbed. Fluff and set aside. -
Make the Roasted Red Pepper Sauce:
In a blender, combine roasted red peppers, soaked cashews, olive oil, lemon juice, garlic, smoked paprika, salt, and pepper. Blend until smooth and creamy. Add a splash of water if needed to thin. -
Assemble the Bowls:
Divide cooked quinoa between 4 bowls. Top with cherry tomatoes, cucumber, chickpeas, olives, red onion, feta, and any greens or herbs. -
Drizzle with Sauce:
Spoon roasted red pepper sauce over the bowls and serve immediately.
Notes
-
Great for meal prep—store components separately and assemble before eating.
-
Make it vegan by omitting the feta or using a plant-based alternative.
-
Add grilled chicken or falafel for extra protein.
