Quick Recipe Version (TL;DR)
Quick Ingredients
- 1 cup white quinoa, rinsed
- 2 cups water or low-sodium vegetable broth
- 1/2 tsp fine sea salt
- 1 pint cherry tomatoes, halved
- 1 large English cucumber, diced
- 1 cup pitted Kalamata olives, sliced
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 oz feta, crumbled
- 1/4 cup chopped fresh parsley
- 1/4 cup extra-virgin olive oil + 3 tbsp lemon juice + 1 tsp lemon zest
- 1 tsp dried oregano, 1 tsp Dijon, 1 small garlic clove, 1/2 tsp honey, salt & pepper
- 1 cup tzatziki (store-bought or quick homemade)
Do This
- 1. Rinse quinoa; cook with water and salt: bring to a boil, cover, simmer 15 minutes; rest 10 minutes.
- 2. Chop tomatoes, cucumber, olives; rinse and dry chickpeas; crumble feta; chop parsley.
- 3. Whisk dressing: olive oil, lemon juice/zest, oregano, Dijon, honey, garlic, salt, pepper.
- 4. Fluff quinoa; fold in half the dressing while warm.
- 5. Assemble bowls: quinoa, chickpeas, tomatoes, cucumber, olives, feta, parsley.
- 6. Drizzle remaining dressing and finish each bowl with a generous dollop of tzatziki.
Why You’ll Love This Recipe
- Bright, zesty flavors meet hearty, fluffy quinoa for a satisfying, feel-good meal.
- Simple pantry-friendly dressing with fresh lemon and oregano—no special equipment needed.
- Perfect for meal prep: components keep well and assemble in minutes.
- Easily customizable—make it vegetarian, vegan, or protein-packed to suit your table.
Grocery List
- Produce: 1 pint cherry tomatoes, 1 large English cucumber, 1 lemon, fresh parsley, fresh dill (for tzatziki), 2 small garlic cloves, optional red onion
- Dairy: Feta cheese (block or crumbled), plain Greek yogurt (for tzatziki)
- Pantry: White quinoa, canned chickpeas, pitted Kalamata olives, extra-virgin olive oil, Dijon mustard, dried oregano, honey or maple syrup, kosher or sea salt, black pepper
Full Ingredients
For the Quinoa
- 1 cup white quinoa, rinsed well
- 2 cups water or low-sodium vegetable broth
- 1/2 tsp fine sea salt
- 1 tsp olive oil (optional, helps keep grains separate)
For the Lemon–Oregano Dressing
- 1/4 cup extra-virgin olive oil
- 3 tbsp freshly squeezed lemon juice
- 1 tsp lemon zest
- 1 tsp dried oregano (or 2 tsp finely chopped fresh oregano)
- 1 tsp Dijon mustard
- 1/2 tsp honey or maple syrup
- 1 small garlic clove, finely grated or minced
- 1/2 tsp kosher salt
- 1/4 tsp freshly ground black pepper
For the Bowl and Toppings
- 1 pint (about 10 oz) cherry tomatoes, halved
- 1 large English cucumber, diced into 1/2-inch pieces
- 1 cup pitted Kalamata olives, sliced
- 1 can (15 oz) chickpeas, drained, rinsed, and patted dry
- 4 oz feta cheese, crumbled (about 1 cup)
- 1/4 cup chopped fresh parsley (or a mix of parsley and dill)
- Optional: 1/4 small red onion, thinly sliced
Optional Quick Tzatziki (Makes about 1 cup)
- 3/4 cup plain Greek yogurt (2% or whole milk)
- 1/2 cup grated seedless cucumber, squeezed very dry
- 1 tbsp extra-virgin olive oil
- 1 tbsp freshly squeezed lemon juice
- 1 tbsp finely chopped fresh dill
- 1 small garlic clove, finely grated
- 1/4 tsp kosher salt, plus a pinch of black pepper
Step-by-Step Instructions
Step 1: Cook fluffy quinoa
Rinse the quinoa under cold water for 30 seconds to remove bitterness. In a medium saucepan, combine rinsed quinoa, water (or broth), salt, and optional olive oil. Bring to a boil over medium-high heat. Stir once, cover, and reduce heat to low. Simmer for 15 minutes. Turn off the heat and let it stand, covered, for 10 minutes. Uncover and fluff with a fork until the grains are separated and steam has dissipated.
Step 2: Prep the fresh toppings
While the quinoa cooks, halve the cherry tomatoes and dice the cucumber. Slice the olives. Drain, rinse, and thoroughly pat dry the chickpeas. Crumble the feta and chop the parsley. If using red onion, slice it thinly and soak in cold water for 10 minutes to mellow the bite; drain well.
Step 3: Make the lemon–oregano dressing
In a small bowl or jar, whisk together olive oil, lemon juice, lemon zest, dried oregano, Dijon, honey, garlic, salt, and pepper until emulsified. Taste and adjust—add a pinch more salt for brightness or a touch more honey if you prefer it slightly softer.
Step 4: Season the quinoa
While the quinoa is still warm, fold in half of the dressing. This helps the grains absorb flavor from the inside out. Let it sit for 5 minutes to soak up the dressing, then fluff again.
Step 5: Assemble the bowls
Divide the dressed quinoa among 4 bowls (about 3/4 cup cooked quinoa per bowl). Top each with chickpeas, tomatoes, cucumber, olives, and feta. Scatter parsley (and drained red onion, if using). Drizzle the remaining dressing evenly over the bowls.
Step 6: Make quick tzatziki (or use store-bought)
If making your own, stir together yogurt, grated and squeezed-dry cucumber, olive oil, lemon juice, dill, garlic, salt, and pepper. Let it rest 5 minutes to meld. Add a generous dollop (about 1/4 cup) to each bowl just before serving.
Step 7: Finish and serve
Give each bowl a final crack of black pepper and an extra drizzle of good olive oil if you like. Serve right away with lemon wedges for squeezing. Enjoy warm, room temperature, or chilled.
Pro Tips
- Rinsing quinoa is key—this removes natural saponins that can taste bitter.
- Dress the quinoa while warm to maximize absorption and flavor throughout the grain.
- Thoroughly dry chickpeas after rinsing so the dressing clings instead of watering down.
- For crisp cucumbers, sprinkle with a pinch of salt and blot after 5 minutes to remove excess moisture.
- Use block feta packed in brine for best flavor and creamy crumble.
Variations
- Crispy chickpeas: Toss drained chickpeas with 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/4 tsp ground cumin, and salt; roast at 425°F (220°C) for 20 to 25 minutes until crunchy.
- Vegan: Omit feta and use a plant-based yogurt for tzatziki; add toasted pine nuts for richness.
- Protein boost: Top with grilled chicken, shrimp, or falafel; use the same lemon–oregano dressing as a quick marinade.
Storage & Make-Ahead
Cooked quinoa keeps up to 4 days in an airtight container in the refrigerator. Dressing can be made 5 to 7 days ahead (shake before using). Tzatziki is best within 3 days. Chop tomatoes and cucumbers up to 1 day ahead for best texture. For meal prep, store components separately and assemble just before eating; or build bowls without dressing and tzatziki, then add them right before serving. Enjoy cold or gently rewarm quinoa in the microwave (30 to 45 seconds) before assembling.
Nutrition (per serving)
Approx. 560 calories; 19 g protein; 27 g fat (6 g saturated); 58 g carbohydrates; 10 g fiber; 860 mg sodium. Estimates will vary based on brands and exact portions.
