Mediterranean Quinoa with Vegetables

Ingredients and Substitutions

This is an easy recipe made with core pantry ingredients and simple everyday vegetables. It can easily be customize to use whatever vegetables are in your refrigerator. These are the basic ingredients:

• Quinoa – A complete plant-based protein that cooks up fluffy and satisfying.
• Colorful Vegetables – I use red bell pepper, carrots, frozen peas, but you can substitute whatever you have available.
• Tender Greens – Spinach wilts beautifully into the quinoa but baby kale or arugula are also good.
• Chickpeas – Provides additional protein. I used canned. White beans, cannellini beans or black beans are also good.
• Olive Oil – Adds richness and classic Mediterranean flavor.
• Aromatics – Red onion and garlic provide a savory foundation.
• Dried Oregano & Thyme – Warm, earthy Mediterranean herbs. Italian seasoning can be substituted.
• Sea Salt & Red Pepper Flakes – To bring all the flavors together.
• Castelvetrano Olives – Buttery, mild olives for Mediterranean flavor, or use any olives you like.
• Fresh Herbs– I use mint and parsley but dill or basil would also be good.
• Fresh Lemon Juice – Lifts and brightens the entire dish.

Optional Toppings

Here are a few really good toppings for this dish if you want to add them.

• Tahini – just a drizzle on the top. This is my favorite topping.
• Toasted Nuts – add additional texture and flavor. I used pine nuts but chopped almonds or walnuts would also be good.
• Feta Cheese or goat cheese – crumbled on top.

Protein Options

I use chickpeas for protein but there are many ways to add additional protein, here are a few choices:

• Lentils, cannellini beans or black beans
• Shredded chicken – leftovers from roasted or grilled chicken
• Goat cheese, feta cheese or grated parmesan

How To Make

This complete vegan meal comes together in under 30 minutes including making the quinoa. These are the basic steps.

• Cook the quinoa. Combine the quinoa and water in a medium pot. Bring to a boil, cover, reduce the heat, and simmer for 15 minutes. Remove from the heat and let it sit, covered for 5 minutes.  Fluff with a fork.

• While quinoa is cooking wash and cut the vegetables.
• Cook the vegetables. Heat olive oil in a large saute pan add the onions and peppers. Saute on medium low for 3-4 minutes.
• Add garlic, carrots, chick peas, thyme, oregano and red pepper flakes. Season generously with sea salt. Stir to coat everything with the herbs and continue to cook until peppers are soft but still have some crunch another 2-4 minutes.
• Add rinsed peas and saute until heated through.

• Add the quinoa and spinach. Mix for 2 minutes until spinach is wilted. Remove from the heat.
• Mix in the olives, lemon juice, fresh mint and parsley. Taste to adjust salt and lemon.

Serving and Storing

Serve warm or at room temperature, alone or topped with additional fresh herbs, toasted pine nuts and a drizzle of tahini, (my favorite).

Store leftovers in an airtight container in the refrigerator for up to 4 days. This dish holds up beautifully. Enjoy at room temperature, or gently reheated for an easy, nourishing meal. Freezing is not recommended.

If you’re looking to include more vegan meals in your menu, this dish makes it easy—and delicious. It’s colorful, satisfying, and full of flavor, the kind of recipe that reminds you how tasty and nourishing plant-based cooking can be. 🌿

More Nourishing Quinoa Recipes

• Peruvian Quinoa Soup
• High Protein Quinoa Salad
• Middle Eastern Quinoa with Vegetables
• Quinoa Tabouli

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Mediterranean Quinoa with Vegetables

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This Mediterranean quinoa with vegetables is a healthy, protein-rich vegan dinner made with fluffy quinoa, fresh vegetables, chickpeas, herbs, and lemon—and it comes together in under 30 minutes.

• Author: Ingrid DeHart
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4-6 servings
• Category: Main Dish
• Method: Saute
• Cuisine: Vegan, Gluten Free, Dairy Free, Paleo

Ingredients

• 1 cup quinoa, rinsed and drained
• 1 ¾ cup water
• 3 Tablespoons olive oil
• 1 cup chopped red onion
• 1 red bell pepper, cut into cubes
• 2 cloves garlic, minced
• 1 carrot, cut into cubes
• 1 cup cooked chickpeas
• 1 teaspoon oregano
• 1 teaspoon thyme
• ¼ teaspoon red pepper flakes (optional)
• 1 cup frozen peas, rinsed
• 1 ½ cups organic baby spinach, coarsely chopped
• Sea salt to taste
• ½ cup pitted Castelvetrano olives, cut in half
• 2 Tablespoons chopped fresh mint, more for serving
• 2 Tablespoons chopped fresh parsley, more for serving
• 2 Tablespoons fresh lemon juice, more to taste

Optional Toppings

• ¼ cup toasted pine nuts
• ¼ cup tahini

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Instructions

1. Cook the quinoa. Combine the quinoa and water in a medium pot. Bring to a boil, cover, reduce the heat, and simmer for 15 minutes. Remove from the heat and let it sit, covered for 5 minutes. Fluff with a fork.
2. While quinoa is cooking wash and cut the vegetables.
3. Cook the vegetables. Heat olive oil in a large saute pan, add the onions and peppers. Saute on medium low for 3-4 minutes.
4. Add garlic, carrots, chick peas, thyme, oregano and red pepper flakes. Season generously with sea salt. Stir to coat everything with the herbs and continue to cook until peppers are soft but still have some crunch, another 2-4 minutes.
5. Add rinsed peas and saute until heated through.
6. Add the quinoa and spinach. Once the quinoa is ready, add the quinoa and spinach. Mix for 2 minutes until spinach is wilted. Remove from the heat.
7. Mix in the olives, lemon juice, fresh mint and parsley. Taste to adjust salt and lemon juice.
8. Serve warm or at room temperature. Garnish with additional herbs, toasted pine nuts and a drizzle of tahini (optional).

Equipment

12″ large saute pan

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medium pot 1.5 quart

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