Ingredients
Base:
1 cup cooked quinoa (about 1/3 cup dry quinoa, cooked)
1/2 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 cup olives, sliced (Kalamata or black olives work well)
1/2 cup canned chickpeas, rinsed and drained
Toppings & Dressing:
2 tablespoons hummus (for topping)
2 tablespoons tahini
Juice of 1/2 lemon
Water (to thin tahini dressing if needed)
Optional: salt, pepper, fresh parsley, crumbled feta (if not dairy-free)
Preparation
Step 1: Cook the quinoa
Rinse 1/3 cup dry quinoa under cold water in a fine mesh strainer to remove bitterness.
In a small pot, combine the rinsed quinoa with 2/3 cup water and a pinch of salt.
Bring to a boil, then reduce heat to low, cover, and simmer for 12–15 minutes until the water is absorbed.
Remove from heat, fluff with a fork, and let it cool slightly.
Step 2: Prepare the vegetables and toppings
Cherry tomatoes: Wash and cut in half.
Cucumber: Peel (optional), then dice into small cubes.
Olives: Slice into rounds or halves.
Chickpeas: Drain and rinse well under cold water.
Step 3: Make the tahini dressing
In a small bowl, whisk together:
2 tbsp tahini
Juice of 1/2 lemon
Stir well. If it's too thick, add 1–2 teaspoons of water until it reaches a creamy, pourable consistency.
Taste and add salt and pepper if desired.
Step 4: Assemble the bowls
Divide the quinoa evenly between two bowls.
Top each bowl with equal portions of:
Cherry tomatoes
Cucumber
Chickpeas
Olives
Step 5: Add hummus and drizzle dressing
Add a dollop of hummus (about 1 tablespoon) on top of each bowl.
Drizzle each bowl with the tahini-lemon dressing.
Step 6: Garnish and serve
Optional: Sprinkle with chopped fresh parsley, cracked pepper, or a little feta cheese if you eat dairy.
Serve immediately and enjoy warm or cold!
Tips for Success:
Make it a meal-prep bowl: Store assembled bowls in containers for lunch. Keep dressing on the side and add before eating.
Customize it: Add roasted veggies, arugula, grilled chicken, or tofu for extra variety.
No tahini? Use olive oil, lemon juice, and a pinch of garlic for a quick alternative dressing.
About the Recipe
This colorful bowl delivers a balanced blend of plant-based protein, healthy fats, and fiber to keep you nourished and satisfied. Quinoa serves as a complete protein foundation, paired with antioxidant-rich tomatoes, hydrating cucumber, and heart-healthy olives. Chickpeas add iron and sustained energy, while hummus and tahini provide a creamy, nutrient-dense topping rich in calcium and healthy fats. It’s fresh, filling, and perfectly designed for vibrant daily wellness.