Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce

A Wholesome Escape to the Mediterranean Coast

There’s something undeniably comforting about a meal that feels like a journey—especially one that transports you to the sun-drenched coasts of the Mediterranean. Imagine a warm summer evening, the scent of roasted vegetables wafting through the air, and a table set with vibrant, nourishing dishes. That’s the spirit captured in these Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce.

This recipe was inspired by a summer trip to a Greek seaside village, where meals were simple yet bursting with fresh flavors—ripe tomatoes, creamy hummus, tangy olives, and the ever-versatile quinoa, which made its way into nearly every salad. The star, though, was always the roasted red pepper sauce: smoky, slightly sweet, and rich enough to bring all the components together.

Whether you’re meal prepping for the week, looking for a healthy dinner option, or hosting a casual dinner party, this recipe brings that Mediterranean warmth right into your kitchen.

Why You’ll Love This Recipe

• Plant-based & protein-packed: Thanks to quinoa and chickpeas, this bowl is both hearty and nutritious.

• Customizable: Mix and match your favorite Mediterranean toppings like olives, feta, or grilled eggplant.

• Perfect for meal prep: Make ahead and enjoy throughout the week.

• Bold flavor: The creamy roasted red pepper sauce elevates this bowl to something special.

Ingredients

For the Quinoa Bowls:

• 1 cup quinoa, rinsed

• 2 cups water or vegetable broth

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• 1/4 red onion, thinly sliced

• 1 can chickpeas, drained and rinsed

• 1/2 cup kalamata olives, pitted and halved

• 1/2 cup crumbled feta cheese (optional)

• 2 cups mixed greens or arugula

• Fresh parsley, chopped (for garnish)

• Salt and pepper to taste

• Olive oil, for drizzling

For the Roasted Red Pepper Sauce:

• 2 large red bell peppers, roasted and peeled (or 1 jar roasted red peppers, drained)

• 1/4 cup raw cashews (soaked for 30 minutes, optional for creaminess)

• 2 tablespoons olive oil

• 1 tablespoon lemon juice

• 1 garlic clove

• 1/2 teaspoon smoked paprika

• Salt to taste

• Water, to thin as needed

Instructions

Step 1: Cook the Quinoa

1. In a medium saucepan, bring 2 cups of water or broth to a boil.

2. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes or until all the liquid is absorbed.

3. Fluff with a fork and set aside to cool slightly.

Step 2: Prepare the Roasted Red Pepper Sauce

1. If using fresh bell peppers, roast them over an open flame or under the broiler until charred on all sides. Place in a covered bowl for 10 minutes to steam, then peel and remove seeds.

2. In a blender or food processor, combine the roasted red peppers, cashews, olive oil, lemon juice, garlic, smoked paprika, and salt.

3. Blend until smooth, adding water a tablespoon at a time until desired consistency is reached.

Step 3: Assemble the Bowls

1. Divide the cooked quinoa among 4 bowls.

2. Top with greens, cherry tomatoes, cucumber, red onion, chickpeas, olives, and feta.

3. Drizzle with olive oil and season with salt and pepper.

4. Spoon a generous amount of roasted red pepper sauce over each bowl.

5. Garnish with fresh parsley.

Tips and Variations

Make It Vegan

Omit the feta cheese or use a plant-based alternative. The sauce is naturally vegan and provides plenty of richness.

Add Protein

Grilled chicken, shrimp, or falafel make excellent additions if you’re looking to boost the protein content.

Switch Up the Grains

No quinoa on hand? Try couscous, farro, bulgur, or even brown rice for a similar texture and feel.

Make It Spicy

Add a pinch of red pepper flakes or a dash of hot sauce to the red pepper sauce for a spicy kick.

Meal Prep Magic

Store components separately in the fridge for up to 4 days. Assemble just before eating to keep everything fresh.

Health Benefits

This Mediterranean Quinoa Bowl isn’t just delicious—it’s packed with nutrients:

• Quinoa is a complete protein and a great source of fiber.

• Chickpeas support digestion and are rich in plant-based protein.

• Red bell peppers are high in vitamin C and antioxidants.

• Olive oil and nuts provide heart-healthy fats.

• Fresh vegetables offer a range of vitamins, minerals, and phytonutrients.

Together, these ingredients make for a balanced, anti-inflammatory meal that supports overall well-being.

Pairing Ideas

Serve this bowl alongside:

• Warm pita bread or flatbread

• A side of hummus or baba ghanoush

• A crisp white wine like Sauvignon Blanc or a sparkling water with lemon

It also works beautifully as part of a larger mezze spread for gatherings or potlucks.

Frequently Asked Questions

Can I use store-bought roasted red peppers?
Yes! Jarred roasted red peppers are a convenient and tasty option. Just make sure they’re packed in water or a mild brine, not oil-heavy marinades.

Is this bowl gluten-free?
Absolutely. All ingredients listed are naturally gluten-free.

What if I don’t have cashews?
You can leave them out or substitute with a tablespoon of tahini for creaminess.

Can I serve this warm?
Definitely. The quinoa and chickpeas can be served warm or room temperature. Just keep the fresh veggies chilled for contrast.

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