Mediterranean Quinoa Bowl
Colorful grain bowl with Mediterranean vegetables, feta, and lemon dressing.
Adjust Servings
Macronutrient Breakdown
Ingredients
- quinoa
- cucumber
- cherry tomatoes
- kalamata olives
- feta cheese
- red onion
- olive oil
- lemon
Instructions
- 1
Cook quinoa and let cool.
- 2
Dice vegetables and combine.
- 3
Dress with olive oil and lemon, top with feta.
Nutrition Facts
About Mediterranean Quinoa Bowl
Colorful grain bowl with Mediterranean vegetables, feta, and lemon dressing.
This lunch recipe provides a moderate amount of protein with 420 calories per serving. With 8g of fiber, it supports digestive health and helps you feel full longer.
Perfect for beginners, this recipe requires minimal cooking skills and can be prepared quickly. The total preparation and cooking time is 20 minutes.
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Methodology & Nutrition Data Sources — Mediterranean Quinoa Bowl
How we calculate Mediterranean Quinoa Bowl nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (420 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (15g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (52g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (18g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (8g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Mediterranean Quinoa Bowl?
Mediterranean Quinoa Bowl contains approximately 420 calories per serving, making it a hearty option for a healthy meal.
Is Mediterranean Quinoa Bowl good for weight loss?
In moderation, Mediterranean Quinoa Bowl can be part of a weight loss diet. With 420 calories and 15g of protein per serving, it helps keep you satisfied.
How much protein does Mediterranean Quinoa Bowl have?
Mediterranean Quinoa Bowl provides 15g of protein per serving, which is good for supporting muscle maintenance.
How long does it take to make Mediterranean Quinoa Bowl?
Mediterranean Quinoa Bowl takes about 5 minutes to prepare and 15 minutes to cook, totaling 20 minutes from start to finish.
Can I meal prep Mediterranean Quinoa Bowl?
Yes, Mediterranean Quinoa Bowl stores well in the refrigerator for 3-4 days in an airtight container.