The ultimate healthy meal prep recipe that combines protein-packed quinoa, roasted chickpeas, and a creamy lemon herb tahini dressing. Ready in just 30 minutes!
Why You’ll Love This Recipe
This Mediterranean Quinoa Power Bowl is the perfect solution for anyone looking to add more plant-based protein to their diet without sacrificing flavor or satisfaction! With over 200,000 monthly searches for “healthy grain bowl recipes,” this dish answers the call for nutritious, balanced meals that work as both a quick weeknight dinner or meal-prep lunch option.
In just 30 minutes, you’ll create a colorful, nutrient-dense meal featuring protein-rich quinoa, crispy roasted chickpeas, and a variety of fresh vegetables drizzled with a creamy lemon herb tahini sauce. Each bowl delivers an impressive 30 grams of protein along with essential fiber, healthy fats, and a rainbow of vitamins and minerals.
Perfect for busy professionals, health-conscious families, and meal preppers who value both nutrition and flavor, this Mediterranean-inspired bowl has quickly become a reader favorite, with over 45,000 shares from home cooks who’ve made this their go-to healthy meal solution.
Mediterranean Quinoa Power Bowl with Lemon Herb Tahini
Description
Mediterranean Quinoa Power Bowl with Lemon Herb Tahini
Discover your new favorite healthy meal with our Mediterranean Quinoa Power Bowl - a vibrant and nutrient-packed recipe that delivers both incredible flavor and serious nutrition. This recipe has quickly risen to become one of our most-shared dishes, with readers praising its perfect balance of protein, fiber, and Mediterranean-inspired flavors.
At the heart of this colorful bowl is protein-rich quinoa, known as a complete plant protein containing all nine essential amino acids. We've paired it with crispy roasted chickpeas seasoned with a Mediterranean spice blend for an additional protein boost and satisfying crunch. The combination delivers an impressive 30 grams of protein per serving without any meat, making this an excellent option for vegetarians, flexitarians, or anyone looking to incorporate more plant-based meals into their routine.
What makes this bowl truly special is the vibrant array of fresh vegetables - juicy cherry tomatoes, crisp cucumber, peppery arugula, and tangy Kalamata olives - each adding their own nutritional benefits and textural elements. The creamy lemon herb tahini dressing ties everything together with its rich, nutty flavor profile enhanced by fresh herbs and zesty lemon.
Beyond being delicious, this bowl aligns perfectly with Mediterranean diet principles, consistently ranked as one of the healthiest eating patterns globally. Research shows this dietary approach supports heart health, reduces inflammation, and promotes longevity - all while being incredibly satisfying and flavorful.
Meal prep enthusiasts will appreciate how well each component stores separately for quick assembly throughout the week. The quinoa and roasted chickpeas maintain their texture for up to 4 days refrigerated, while the dressing keeps for a full week, allowing you to create fresh bowls on demand.
Whether you're seeking a protein-rich lunch that will keep you energized all afternoon, a light yet satisfying dinner, or a make-ahead meal prep solution, this Mediterranean Quinoa Power Bowl delivers both exceptional nutrition and crave-worthy flavor in every colorful bite.
For the Quinoa Base:
For the Roasted Chickpeas:
For the Lemon Herb Tahini Dressing:
For the Bowl Assembly
Instructions
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Instructions
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Prepare the Quinoa
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Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
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In a medium saucepan, combine quinoa, vegetable broth, and salt. Bring to a boil over high heat.
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Once boiling, reduce heat to low, cover, and simmer for 15 minutes until all liquid is absorbed and quinoa is tender.
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Remove from heat and let stand, covered, for 5 minutes. Then fluff with a fork, stir in olive oil and lemon juice, and set aside.
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Roast the Chickpeas
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While quinoa is cooking, spread dried chickpeas on the prepared baking sheet.
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Drizzle with olive oil and sprinkle with cumin, smoked paprika, garlic powder, turmeric, salt, and pepper. Toss to coat evenly.
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Spread in a single layer and roast in preheated oven for 20-25 minutes, stirring halfway, until golden and crispy. Remove from oven and let cool slightly.
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Make the Lemon Herb Tahini Dressing
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In a small bowl or jar, whisk together tahini, lemon juice, olive oil, minced garlic, parsley, mint, salt, and red pepper flakes (if using).
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Add water, 1 tablespoon at a time, until you reach your desired consistency. The dressing should be pourable but still thick and creamy.
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Taste and adjust seasoning if needed, adding honey for a touch of sweetness if desired.
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Assemble the Bowls
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Divide the cooked quinoa among four bowls.
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Top each bowl with equal portions of arugula, cherry tomatoes, cucumber, red onion, olives, and roasted chickpeas.
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Sprinkle with crumbled feta cheese (if using), fresh herbs, and toasted pine nuts.
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Drizzle generously with lemon herb tahini dressing.
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Serve with lemon wedges on the side for an extra burst of freshness.
Nutrition Facts
- Amount Per Serving
- Calories 425kcal
- % Daily Value *
- Total Fat 22g34%
- Saturated Fat 4g20%
- Cholesterol 8mg3%
- Sodium 680mg29%
- Total Carbohydrate 46g16%
- Dietary Fiber 12g48%
- Sugars 5g
- Protein 30g60%
- Vitamin A 1250 IU
- Vitamin C 35 mg
- Calcium 180 mg
- Iron 5 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
xpert Tips for Perfect Mediterranean Quinoa Bowls
- Perfectly cooked quinoa: Rinse quinoa thoroughly before cooking to remove its bitter coating called saponin. Using vegetable broth instead of water adds significant flavor depth to your quinoa base.
- Crispy chickpeas: For the crispiest roasted chickpeas, ensure they're completely dry before roasting. Patting them with paper towels or a clean kitchen towel removes excess moisture, which is the enemy of crispiness.
- Make-ahead components: This bowl is perfect for meal prep! Prepare all components separately and store in airtight containers. The quinoa, roasted chickpeas, and dressing will keep well refrigerated for 4-5 days.
- Dressing consistency: The tahini dressing will thicken when refrigerated. When ready to use, simply whisk in a bit of warm water to bring it back to the perfect drizzling consistency.
- Texture variations: For extra crunch, try adding toasted pumpkin seeds or sliced almonds. For more creaminess, add diced avocado just before serving.
Storage Instructions
- Refrigeration: Store assembled bowls (without dressing) in airtight containers in the refrigerator for up to 3 days. Keep the dressing separate until ready to serve.
- Make-ahead strategy: For meal prep, prepare all components separately and store in individual containers. The quinoa and roasted chickpeas will keep for 4-5 days, while cut vegetables are best used within 3 days.
- Freezing: The quinoa base and roasted chickpeas can be frozen separately for up to 3 months. Thaw overnight in the refrigerator before reheating and assembling your bowl.
- Reheating: The quinoa can be enjoyed cold or gently reheated in the microwave for 30-45 seconds. The roasted chickpeas are best reheated in a 350°F (175°C) oven for 5 minutes to restore crispness.
Delicious Variations
1. Greek-Inspired Version
Replace the quinoa with pearl couscous and add chopped bell peppers. Use Greek oregano in the dressing and top with extra feta cheese and fresh dill.
2. Moroccan Twist
Add 1/4 teaspoon cinnamon and a pinch of cayenne to the chickpea spice mix. Include dried apricots or golden raisins and substitute pistachios for pine nuts.
3. Italian Mediterranean
Use farro as your grain base, add sun-dried tomatoes, roasted red peppers, and artichoke hearts. Top with fresh basil and a drizzle of balsamic glaze.
