This Mediterranean quinoa recipe is easy to throw together and will quickly become a staple in your weekly meal repertoire. Light and fluffy quinoa will keep you full, while hearty veggies add flavor and nutrients. Make sure to make a large batch as leftovers are perfect for lunch the next day.
What is quinoa?
Quinoa, pronounced KEEN-wah, has been cultivated in the Andes Mountains of South America for millennia. It’s only been in the last decade or so that quinoa has grown in popularity and become readily available in everyday grocery stores.
Quinoa is commonly grouped with grains such as wheat, barley, and oats because it’s typically consumed the same way. However, quinoa is actually a seed from a plant that is a member of the same family as spinach, beets, and swiss chard.
Nutrition
It’s amazing how much nutrition is packed into these tiny seeds! Not only is quinoa gluten free, but it’s full of protein, complex carbohydrates, and other nutrients. As a seed, quinoa contains all nine essential amino acids, which makes it a complete protein. For this reason, many vegetarians and vegans consume it as an alternative to animal protein. One cup of cooked quinoa provides 8 grams of protein compared with 1 large egg that has ~6 grams of protein!
In addition, quinoa is a complex carbohydrate. This, combined with quinoa’s high fiber content, means the body digests it gradually and leaves you full for a longer period of time. Quinoa is also full of vitamins and minerals such as iron, magnesium, manganese, phosphorus, calcium, zinc, and more.
Versatility
Quinoa has a mild nutty flavor which allows it to work well in both savory and sweet dishes. It can be substituted anywhere whole grains are used, and is a great addition to salads, soups, baked goods, and many more dishes.
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Mediterranean Quinoa ingredients
This quinoa recipe is loaded with delicious Mediterranean flavors. Adding flavorful ingredients such as olives, sun-dried tomatoes, lemon zest, and garlic gives a powerful flavor punch to this seed. I also added lentils for additional protein and fiber to make it even more filling. The quinoa is cooked with the vegetable broth, a trick I use to give it extra flavor.
Recipe tips & variations
This recipe is great as is but here is a list of some other tips and variations:
- If there’s any ingredient you’re not a fan of, you can simply leave it out, or replace it with something else. For instance, leave out the olives if you don’t like them or substitute Greek olives if that is your preference.
- Crumbled feta cheese, artichoke hearts, or chopped asparagus would all be great additions
- Serve it with arugula as a salad
- Add fresh herbs you have on hand: basil, parsley, or even thyme
- While it makes a great vegetarian meal, I sometimes add in fish, chicken, or meat depending on what I’m in the mood for
- I used black lentils because I find they hold their shape better compared to green lentils. The tenderness of black lentils also lends itself better to salads. Chickpeas are another option I’ve experimented with
Make quinoa ahead
Quinoa is a great make-ahead dish. You can even cook a large batch over the weekend and use it in different dishes throughout the week.
This Mediterranean quinoa recipe is a healthy and hearty meal that you will want to serve over and over again!
Here are some other great plant based recipes
- Pasta Puttanesca
- Garlic Ginger Tofu
- Stuffed Mexican Sweet Potatoes
- Spanish Style Toast with Avocado
- Pumpkin Pie Oatmeal
- Butternut Squash Soup
- Classic Hummus
Mediterranean Quinoa with Sun-dried Tomatoes
Ingredients
- 1 cup uncooked quinoa rinsed (in a fine mesh strainer)
- 2 cups vegetable broth or water
- ¼ cup lentils rinsed
- 1 Tablespoon olive oil
- ½ medium onion diced
- ½ cup sun-dried tomatoes
- 2-3 garlic cloves minced
- ¼ teaspoon red pepper chili flakes
- 2 cups packed spinach ripped into small pieces
- ½ cup green olives or Greek, sliced
- 3 teaspoons lemon zest
- 5-6 scallions sliced
- Ground black pepper to taste
- ¼ cup pine nuts
Optional additions
- Feta
- Artichoke hearts
- Roasted eggplant
- Asparagus
- Chicken or shrimp diced
- Fresh herbs: basil, parsley, thyme
Instructions
- Cook the quinoa: combine the uncooked quinoa with the vegetable broth in a medium pot. Bring to a boil over medium-high heat, then reduce the heat to low. Simmer, uncovered, for 15 minutes or until the water is absorbed. Remove from the heat source, cover the pot, and let it sit for 5 minutes. Remove lid and fluff the quinoa with a fork. Set aside
- Prepare the lentils according to the package instructions. Set aside.
- As the quinoa and lentils are cooking prep the other ingredients. Heat a large pan over medium heat. Once hot add the onions and sauté until just starting to brown, 5-7 minutes. Add the sun-dried tomatoes and stir for 2 minutes. Then add the garlic and chili flakes, stir until fragrant, 1 minute. Add the spinach and cook until wilted down. Remove from the heat.
- In a large bowl add the quinoa, lentils, onion/spinach mixture, olives, lemon zest, scallions, pine nuts, and season with black pepper. Taste and adjust seasoning to taste preference. Serve and enjoy!
Nutrition Facts
Always rinse the quinoa for 2-3 minutes before cooking. The reason is that there is an outer natural coating called saponin (which protects the seeds from insects), which can give a bitter, soap-like flavor. I used sun-dried tomatoes not packed in oil. If you buy. The ones packed in oil be sure to drain and rinse them. I use black lentils as they hold their shape better when cooked and are great for salads. If you don’t want to use lentils you can substitute a can of chickpeas. Chili flakes are optional. They add a little heat but not too much. Adjust to your preference. Can substitute chickpeas instead of lentils.
Have you tried Quinoa? If so, what’s your favorite dish you make with it? Share in the comments below. Also, be sure to stay in touch and follow me on Facebook, Instagram and Pinterest
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