This refreshing and wholesome dish is perfect for warm weather or light meals. Packed with protein-rich quinoa, crisp cucumbers, creamy feta, and a lemony dressing, it’s both satisfying and energizing. Ideal for meal prep or a quick lunch, this bowl delivers vibrant Mediterranean flavors in every bite.

FULL RECIPE

Ingredients

1 cup quinoa, rinsed
2 cups water
1 cup cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup kalamata olives, sliced
1/3 cup feta cheese, crumbled
2 tablespoons fresh parsley, chopped
Juice of 1 lemon
2 tablespoons olive oil
Salt and pepper to taste

Directions

In a medium saucepan, bring water and quinoa to a boil. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed and quinoa is fluffy.
Remove quinoa from heat and let it cool to room temperature.
In a large bowl, combine cucumber, cherry tomatoes, red onion, olives, and cooled quinoa.
Drizzle with lemon juice and olive oil. Add salt and pepper to taste. Toss to combine.
Sprinkle with crumbled feta and fresh parsley before serving.
Chill in the refrigerator for 30 minutes for best flavor, or serve immediately.

Nutritional Information

Calories: 280
Protein: 8g
Carbohydrates: 30g
Dietary Fiber: 4g
Sugars: 3g
Fat: 14g
Saturated Fat: 4g
Cholesterol: 15mg
Sodium: 320mg
Potassium: 340mg
Vitamin C: 15% DV
Calcium: 10% DV
Iron: 12% DV

Health Benefits of Cucumber Quinoa Feta Bowls

This dish is a powerhouse of nutrition, combining quinoa’s complete protein profile with hydrating cucumbers and calcium-rich feta cheese. Quinoa provides essential amino acids necessary for muscle repair and immune function, while cucumbers offer antioxidants and promote hydration. The healthy fats from olive oil help absorb fat-soluble vitamins and support heart health. Together, these ingredients make the bowl an excellent choice for a balanced, nutrient-dense meal.

Quinoa: The Protein-Packed Grain

Quinoa is often celebrated as a “super grain” due to its impressive protein content, containing all nine essential amino acids. Unlike many plant-based foods, quinoa supports muscle growth and repair, making it ideal for vegetarians and vegans seeking protein alternatives. Its high fiber content also aids digestion and helps maintain steady blood sugar levels, contributing to overall metabolic health.

The Role of Cucumbers in Hydration and Detoxification

Cucumbers are about 95% water, making them incredibly hydrating and refreshing. Beyond hydration, cucumbers contain antioxidants like flavonoids and tannins, which help reduce inflammation and protect the body from oxidative stress. They also support natural detoxification by aiding kidney function and reducing bloating, making them a perfect addition to any health-conscious meal.

Feta Cheese: A Flavorful Source of Calcium and Protein

Feta cheese adds a tangy, creamy element to this bowl while contributing important nutrients like calcium and protein. Calcium supports bone health, and the moderate protein content complements quinoa’s amino acids to further enrich the dish. Feta’s distinct salty flavor also helps reduce the need for added salt, making the recipe heart-healthier without sacrificing taste.

Mediterranean Influence and Flavor Profile

This recipe draws heavily from Mediterranean cuisine, known for its emphasis on fresh vegetables, healthy fats, and balanced nutrition. The use of olives, lemon juice, and olive oil embodies the region’s culinary philosophy. The resulting flavor profile is bright, tangy, and satisfying, with a perfect balance of creamy, salty, and fresh notes that delight the palate.

Versatility and Meal Prep Friendly

Cucumber quinoa feta bowls are incredibly versatile and easy to customize. You can add grilled chicken or chickpeas for extra protein, swap vegetables based on seasonality, or even turn it into a wrap. Because it can be made in advance and stored in the fridge, it’s a great option for meal prepping, helping busy individuals maintain a healthy diet throughout the week.

Suitable for Various Dietary Preferences

This dish caters to a wide range of dietary needs. It’s naturally gluten-free, making it safe for those with celiac disease or gluten sensitivities. The vegetarian base can be adapted for vegan diets by omitting feta or substituting it with a plant-based cheese alternative. It’s also low in processed ingredients and refined sugars, aligning with whole-food and clean-eating approaches.

Quick and Easy Preparation

One of the main advantages of this recipe is how quickly it comes together. Quinoa cooks in about 15 minutes, and the fresh vegetables require minimal prep. With no complicated techniques or long cooking times, it’s accessible for cooks of all skill levels and perfect for weeknight dinners or a healthy lunch on the go.

The Importance of Olive Oil Quality

Using high-quality extra virgin olive oil can elevate the dish both in flavor and health benefits. Olive oil is rich in monounsaturated fats and polyphenols that promote heart health and reduce inflammation. It also enhances the absorption of fat-soluble vitamins from the vegetables, making the nutrients more bioavailable.

How Lemon Juice Enhances Flavor and Nutrition

Lemon juice is more than just a flavor enhancer; it provides vitamin C, which boosts immunity and supports skin health. The acidity brightens the overall taste of the bowl, balancing the richness of feta and olive oil. Lemon juice can also aid digestion by stimulating stomach acid production, improving nutrient breakdown and absorption.

Incorporating Fresh Herbs for Added Aroma and Benefits

Fresh parsley or other herbs not only add a burst of color and aroma but also provide antioxidants and vitamins such as vitamin K, which plays a key role in blood clotting and bone health. Herbs enhance the sensory experience and contribute additional layers of nutrition, making the bowl even more wholesome.

Sustainability and Seasonal Eating

This recipe encourages the use of seasonal vegetables and simple pantry staples, which supports sustainability by reducing reliance on processed foods and minimizing food waste. Choosing locally grown cucumbers and fresh herbs can lower the environmental footprint and ensure peak freshness and flavor.

Conclusion

The Cucumber Quinoa Feta Bowl is a nutrient-rich, flavorful, and versatile dish that fits well into a variety of dietary lifestyles. Its combination of protein-packed quinoa, hydrating cucumbers, and tangy feta creates a balanced meal with numerous health benefits. Quick to prepare and highly customizable, it is perfect for anyone seeking a wholesome, refreshing, and satisfying bowl that nourishes both body and palate.

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