Go Back

Mediterranean Bowl with Edamame and Quinoa

This Mediterranean Bowl with Edamame and Quinoa brings together vibrant vegetables, hearty plant-based protein, and fresh herbs for a nutritious and flavor-packed meal. Perfect for lunch, meal prep, or a light dinner, it features fluffy quinoa, protein-rich edamame, crunchy cucumbers, juicy tomatoes, Kalamata olives, and a lemony vinaigrette—all finished with a creamy tahini drizzle. This bowl is Mediterranean-inspired, completely vegan, naturally gluten-free, and full of satisfying texture and taste.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean
Calories: 430
Ingredients Method Notes

Ingredients
  

  • 1 cup Quinoa rinsed and drained
  • 2 cups Water or vegetable broth for cooking quinoa
  • 1.5 cups Frozen shelled edamame thawed and drained
  • 1 cup Cherry or grape tomatoes halved
  • 1 medium Cucumber diced
  • 1/4 cup Red onion or shallot thinly sliced
  • 1/2 cup Kalamata olives pitted and halved
  • 1/2 cup Fresh parsley chopped
  • 1/4 cup Fresh mint chopped
  • 2 tbsp Lemon juice freshly squeezed
  • 3 tbsp Olive oil
  • 1 tsp Dijon mustard
  • 1 clove Garlic grated
  • 1/2 tsp Dried oregano
  • Salt and black pepper to taste
  • 3 tbsp Tahini
  • 1 tsp Maple syrup
  • 2–3 tbsp Water as needed to thin tahini
  • Toasted pine nuts or hemp seeds optional for topping

Method
 

  1. Rinse quinoa thoroughly under cold water. Combine with water or broth in a saucepan. Bring to a boil, then reduce heat and simmer for 15 minutes. Remove from heat and let stand 5 minutes before fluffing with a fork.
  2. While quinoa cooks, steam or microwave edamame according to package directions. Drain and cool.
  3. Prep vegetables: halve tomatoes, dice cucumber, slice onion, and chop herbs. Pit and halve the olives.
  4. Make vinaigrette: whisk together olive oil, lemon juice, mustard, garlic, oregano, salt, and pepper until emulsified.
  5. In a large bowl, toss quinoa with half the vinaigrette and half the herbs. Divide among serving bowls.
  6. Top with edamame, tomatoes, cucumber, onion, and olives. Drizzle with remaining vinaigrette and sprinkle with herbs.
  7. Make tahini sauce: whisk tahini with lemon juice, maple syrup, salt, and water until smooth and pourable. Drizzle over bowls.
  8. Top with optional pine nuts or hemp seeds. Serve immediately or chill and enjoy later.

Notes

To keep this bowl meal-prep friendly, store the quinoa, veggies, and dressing separately until ready to serve. The tahini drizzle can be made ahead and stored for up to 5 days. You can customize this bowl with roasted veggies, chickpeas, or tempeh. For added zing, stir a bit of harissa or chili flakes into the dressing.