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Mediterranean quinoa bowl

salade quinoa

Preparation time: 15 minutes

Cooking time: 10 minutes

Serving: 4


  • 1 cup (250 mL) quinoa, dry, rinsed
  • 1 cup (250 ml) chickpeas, rinsed
  • 1 cup (250 mL) red bell pepper, seeded, cubed
  • 1 cup (250 mL) cucumber, unpeeled, cut into cubes
  • 1 small red onion, chopped
  • 1 cup (250 mL) cherry tomatoes, cut in halves
  • 1 cup (250 mL) Italian (flat-leaf) parsley, chopped
  • ¼ cup (60 mL) Kalamata olives, pitted, sliced
  • 60g light feta, cut into small cubes


  • 2 tbsp. (30 ml) olive oil
  • 1 tbsp. (15 ml) lemon juice
  • 1 tap. (5 ml) red wine vinegar
  • 1 tsp. (5 ml) garlic, finely chopped
  • Salt, pinch
  • Pepper to your taste


¼ cup (60 mL) of Tzatziki, yogurt based


  1. Cook the quinoa according to the package
  2. Cut the ingredients and prepare the vinaigrette
  3. Assemble the salad either individually or in a large bowl
  4. Add the salad dressing and serve with Tzatziki

 Nutritional values

Per serving : 436 calories, 52g carbohydrates, 16g protein, 19g lipids, 8g fiber


Alyssa Fontaine, Dt.P.

Nutrition supervisor at Nautilus Plus, member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Alyssa joined the Nautilus Plus team in January 2014. She developed an interest in healthy nutrition at a very young age, inspired by her grandmother’s large vegetable garden and her iron health still going strong at over 90 years of age. Proper nutrition and an active lifestyle are the secrets to a long life. An avid outdoor enthusiast, Alyssa exercises regularly and shares her tips to living a balanced lifestyle acknowledging that she does have a sweet tooth. She is the proud spokesperson for the «Zero Diet» brand and she is being followed more and more on social networks.

Mediterranean quinoa bowl is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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