High-Protein Mediterranean Bowl Recipe
This High-Protein Mediterranean Bowl is a colourful, nourishing meal packed with fluffy quinoa, creamy hummus, fresh spinach, cucumber, juicy tomatoes, avocado and Kalamata olives. Finished with a zesty lemon, olive oil and red wine vinegar dressing, it is fresh, satisfying and perfect for a healthy lunch or easy meal prep.
Equipment
- 1 Large Saucepan With Lid
- 1 Large Mixing Bowl
- 1 Sharp Chef’s Knife
- 1 Wooden Spoon or Silicone Spatula:
- 1 Fine Mesh Sieve –
- 1 Small Bowl –
Ingredients
- 3 cups uncooked quinoa
- 6 cups vegetable broth
- 6 cups fresh spinach
- 1½ cups cherry tomatoes
- ¾ cup Kalamata olives - sliced
- ¾ cup hummus
- 1½ cucumbers - sliced
- ¾ medium red onion - thinly sliced
- 1½ large avocados - diced
- 6 tablespoons extra-virgin olive oil
- Juice of 1½ large lemons
- 3 teaspoons red wine vinegar
- Fresh dill - to taste
- Salt and freshly ground black pepper - to taste
Instructions
Step 1: Rinse The Quinoa
- Place the quinoa in a fine-mesh sieve.
- Rinse thoroughly under cool running water for 30–60 seconds.
- Shake the sieve gently to drain excess water.
Step 2: Cook The Quinoa
- Transfer the rinsed quinoa to a large saucepan.
- Add the vegetable broth.
- Bring to a full boil over high heat.
- Reduce the heat to low, cover and simmer for 10–15 minutes until the liquid is absorbed.
- Remove from the heat and leave covered for 5 minutes.
- Uncover and gently fluff with a fork.
- Allow the quinoa to cool slightly.
Step 3: Prepare The Fresh Vegetables
- Rinse the spinach, cucumber and tomatoes thoroughly.
- Halve the cherry tomatoes.
- Slice the cucumber into bite-sized pieces.
- Thinly slice the red onion and Kalamata olives.
- Dice the avocado just before assembly.
Step 4: Make The Simple Dressing
- Add the olive oil, lemon juice and red wine vinegar to a small bowl.
- Whisk until evenly combined.
- Season with salt and black pepper to taste, taking care not to over-season because the olives and hummus are already salty.
Step 5: Build The Bowl
- Divide the fresh spinach between six serving bowls.
- Add a portion of quinoa to each bowl.
- Arrange the cucumber, tomatoes, red onion, olives and avocado around the quinoa.
- Add a spoonful of hummus to each bowl.
- Drizzle over the lemon dressing.
- Garnish with fresh dill and freshly ground black pepper.
Step 6: Bring Everything Together
- Keep the ingredients arranged in separate colourful sections for an attractive presentation.
- Combine a little of each ingredient as you eat.
- Alternatively, gently fold everything together immediately before serving.
- Serve immediately for the best texture and freshness.
Notes
- 🌾 Rinse the Quinoa: Rinse quinoa thoroughly under cool running water before cooking to remove its natural bitterness and help achieve fluffy, delicious grains.
- 🍲 Cook Gently: Simmer the quinoa in vegetable broth until the liquid is absorbed, then let it rest covered for a few minutes before fluffing.
- 🥑 Use Ripe Avocado: Choose an avocado that is ripe but still firm so it holds its shape beautifully when added to the bowl.
- 🍋 Freshen With Lemon: Use freshly squeezed lemon juice in the dressing for a bright, zesty flavour that balances the creamy hummus and avocado.
- 🫒 Season Carefully: Kalamata olives, hummus and vegetable broth can already contain salt, so taste the bowl before adding extra seasoning.
- 🥗 Keep It Fresh: For meal prep, store the quinoa, vegetables, dressing, and avocado separately and assemble just before serving for the best texture.
- 🌿 Finish With Herbs: Add fresh dill just before serving to give the bowl a fragrant, refreshing Mediterranean finish.