Tomato and Basil Quinoa Bowl

The first time I made this Tomato and Basil Quinoa Bowl, it was one of those late summer evenings when the air was still warm, and the garden was overflowing with ripe, juicy tomatoes and fragrant basil. I wanted something light yet satisfying, something that captured the essence of the season without requiring hours over a hot stove. Quinoa seemed like the perfect base – healthy, versatile, and relatively quick to cook. Tossing it with vibrant cherry tomatoes, handfuls of fresh basil, a splash of good olive oil, and a hint of garlic? It sounded simple, almost too simple. But as the fresh, herbaceous aroma filled the kitchen, I knew I was onto something special. When I served it, my family was initially curious – quinoa bowls weren’t a regular feature on our table back then. But the first bite won them over. The fluffy quinoa, the burst of sweetness from the tomatoes, the peppery notes of basil, all tied together with that simple, flavourful dressing – it was sunshine in a bowl. It became an instant hit, requested frequently for lunches, light dinners, and even picnics. It’s incredibly forgiving, easy to adapt, and always delivers that taste of fresh, wholesome goodness. It’s proof that sometimes, the simplest combinations, using peak-season ingredients, create the most memorable and delicious meals. This recipe has become a staple for us, a delicious reminder of warm days and garden bounty, even when made with quality store-bought ingredients mid-winter.

Ingredients

• 1 cup uncooked quinoa (preferably white or tri-color), rinsed thoroughly under cold water. Rinsing removes the natural saponin coating, which can taste bitter.
• 2 cups vegetable broth or water. Using broth adds more flavour to the quinoa base.
• 1 pint (about 2 cups) cherry or grape tomatoes, halved or quartered if large. These provide bursts of sweetness and acidity.
• 1 cup fresh basil leaves, packed, then roughly chopped or chiffonaded. The star aromatic, providing a fresh, peppery flavour.
• 1/4 cup extra virgin olive oil. Choose a good quality oil for the best flavour, as it forms the base of the dressing.
• 2 cloves garlic, minced or finely grated. Adds a pungent kick that complements the tomato and basil.
• 1 tablespoon lemon juice, freshly squeezed. Brightens the flavours and adds a touch of zest.
• 1/2 teaspoon sea salt, or more to taste. Enhances all the other flavours.
• 1/4 teaspoon black pepper, freshly ground. Adds a subtle warmth.
• Optional: 1/4 cup Kalamata olives, pitted and halved. Adds a salty, briny depth.
• Optional: 1/4 cup crumbled feta cheese or vegan feta alternative. Provides a creamy, tangy counterpoint.
• Optional: Pinch of red pepper flakes. For a subtle touch of heat.

Instructions

1. Cook the Quinoa: Combine the rinsed quinoa and vegetable broth (or water) in a medium saucepan. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan tightly, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy with the germ spiralled out.
2. Rest the Quinoa: Remove the saucepan from the heat and let it stand, covered, for 5 minutes. This allows the quinoa to steam further and become perfectly tender.
3. Fluff the Quinoa: After resting, uncover the quinoa and gently fluff it with a fork. Transfer the cooked quinoa to a large mixing bowl and allow it to cool slightly – you want it warm, not piping hot, so it doesn’t wilt the basil excessively. Cooling it down slightly also helps prevent it from becoming mushy when mixed.
4. Prepare the Tomatoes and Basil: While the quinoa is cooking and cooling, prepare your other ingredients. Wash and halve or quarter the cherry tomatoes. Wash, dry, and roughly chop the fresh basil leaves. Mince or grate the garlic. If using olives or feta, prepare them as needed.
5. Make the Dressing: In a small bowl or jar, whisk together the extra virgin olive oil, freshly squeezed lemon juice, minced garlic, sea salt, and freshly ground black pepper. If using red pepper flakes, add them here. Whisk until the dressing is well emulsified. Taste and adjust seasoning if necessary – you might want more salt, pepper, or lemon juice depending on your preference and the sweetness of your tomatoes.
6. Combine Ingredients: Add the prepared cherry tomatoes, chopped basil, and optional Kalamata olives to the large bowl with the slightly cooled, fluffed quinoa.
7. Dress the Bowl: Pour the prepared dressing over the quinoa, tomatoes, and basil mixture. Gently toss everything together until the ingredients are evenly coated with the dressing. Be careful not to overmix, which could break down the tomatoes too much or make the quinoa clump.
8. Add Optional Cheese: If using feta cheese (or a vegan alternative), gently fold it in now. You want it distributed but not completely mashed into the mixture.
9. Final Taste and Adjust: Give the Tomato and Basil Quinoa Bowl one final taste. Adjust seasonings (salt, pepper, lemon juice) as needed. Sometimes a tiny bit more salt or acid can make all the flavours pop.
10. Serve: Serve the quinoa bowl warm, at room temperature, or slightly chilled. See the “How to Serve” section below for garnish and serving ideas.

Nutrition Facts

(Approximate values per serving, assuming recipe makes 4 servings)

• Servings: 4
• Calories per serving: Approximately 380-450 kcal (depending on optional additions like olives and feta)
  • Description: This provides a moderate amount of energy, making it suitable for a satisfying lunch or light dinner. The calories primarily come from the complex carbohydrates in quinoa and healthy fats in olive oil.
• Protein: Approximately 10-12g per serving
  • Description: Quinoa is a complete protein, providing all essential amino acids. Protein is crucial for building and repairing tissues, and contributes to satiety, helping you feel full longer.
• Fiber: Approximately 8-10g per serving
  • Description: High in dietary fiber from both the quinoa and tomatoes. Fiber aids digestion, helps regulate blood sugar levels, and contributes to feelings of fullness, supporting weight management.
• Healthy Fats: Approximately 18-22g per serving (primarily monounsaturated from olive oil)
  • Description: The extra virgin olive oil provides heart-healthy monounsaturated fats, which can help lower bad cholesterol levels and provide essential fatty acids.
• Vitamin C: Good source
  • Description: Primarily from the fresh tomatoes and lemon juice. Vitamin C is a powerful antioxidant that supports immune function and skin health.

Disclaimer: Nutritional information is an estimate only and can vary depending on specific ingredients, brands, and portion sizes used.

Preparation Time

• Prep time: 15 minutes (rinsing quinoa, chopping tomatoes, basil, garlic, whisking dressing)
• Cook time: 15-20 minutes (cooking the quinoa)
• Rest time: 5 minutes (for the quinoa)
• Total time: Approximately 35-40 minutes
  • Description: This Tomato and Basil Quinoa Bowl comes together relatively quickly, making it an excellent option for weeknight dinners or efficient meal prepping. Most of the time involved is hands-off while the quinoa cooks.

How to Serve

This Tomato and Basil Quinoa Bowl is wonderfully versatile in how it can be presented and enjoyed. Here are some ideas:

• Temperature:
  • Warm: Serve it shortly after mixing, while the quinoa still retains some warmth. This is particularly comforting.
  • Room Temperature: Allow it to sit for 20-30 minutes after mixing for the flavours to meld beautifully. Ideal for picnics, potlucks, or packed lunches.
  • Chilled: Refrigerate for at least an hour before serving for a refreshing cold salad, perfect for hot weather. The flavours often intensify as it chills.
• Garnishes:
  • Extra Fresh Basil: A few whole or torn fresh basil leaves sprinkled on top just before serving adds visual appeal and an extra burst of aroma.
  • Balsamic Glaze: A drizzle of thick balsamic glaze adds a touch of tangy sweetness that complements the tomatoes beautifully.
  • Toasted Pine Nuts or Sliced Almonds: For added texture, crunch, and nutty flavour. Toast them lightly in a dry skillet until fragrant.
  • Red Pepper Flakes: An extra pinch on top for those who enjoy more heat.
  • A Wedge of Lemon: Allows individuals to add extra brightness if desired.
• Serving Vessels:
  • Individual Bowls: Perfect for main course servings.
  • Large Platter: Serve family-style for sharing at gatherings.
  • Mason Jars: Layer ingredients for stylish and portable meal-prep lunches. Put the dressing at the bottom, followed by tomatoes/olives, then quinoa, and finally basil on top to keep it fresh. Shake before eating.
• Pairings and Additions:
  • Add Protein: Top with grilled chicken breast strips, chickpeas, white beans, grilled shrimp, baked tofu, or a hard-boiled egg to make it a more substantial meal.
  • Serve Alongside: Pair with a simple green salad, a cup of soup, or grilled vegetables.
  • Stuffing: Use as a delicious stuffing for bell peppers or large tomatoes before baking.
  • With Bread: Serve with crusty bread or pita bread for scooping.

Additional Tips

1. Rinse Quinoa Thoroughly: Don’t skip rinsing the quinoa! The natural coating, called saponin, can impart a soapy or bitter taste. Rinse under cold running water in a fine-mesh sieve for at least 30 seconds to a minute, or until the water runs clear.
2. Boost the Flavour of Quinoa: Cooking quinoa in vegetable or chicken broth instead of water adds a significant layer of savoury flavour right from the base. You can also add a bay leaf or a smashed garlic clove to the cooking liquid (remove before fluffing).
3. Use Peak Season Ingredients: While this bowl is delicious year-round, it truly shines when tomatoes and basil are in season (typically summer). The flavour difference from sun-ripened tomatoes and freshly picked basil is remarkable. Look for vibrant, fragrant ingredients.
4. Don’t Overcook the Quinoa: Mushy quinoa can ruin the texture of the bowl. Follow the package directions or the 15-minute simmer time, then let it rest covered off the heat for 5 minutes. This steaming step is crucial for achieving a fluffy texture. Fluff gently with a fork, not a spoon, to keep the grains separate.
5. Meal Prep Master: This recipe is excellent for meal prepping. Cook the quinoa ahead of time and store it in the refrigerator. Prepare the dressing and store it separately. Chop the tomatoes. When ready to eat, combine the quinoa, tomatoes, fresh basil (chop just before serving for best results), and dressing. It keeps well in the fridge for 3-4 days, although the basil may darken slightly over time.
6. Ingredient Variations: Feel free to customize! Add other Mediterranean-inspired ingredients like chopped cucumber, roasted red peppers, artichoke hearts, or sun-dried tomatoes (oil-packed, drained, and chopped). Swap lemon juice for red wine vinegar or balsamic vinegar in the dressing.
7. Control the Garlic: If you find raw garlic too pungent, you can mellow its flavour. Try letting the minced garlic sit in the lemon juice for 10 minutes before whisking in the olive oil, or briefly sauté the minced garlic in a teaspoon of olive oil until fragrant but not browned before adding to the dressing.
8. Adjust Consistency: If you prefer a “saucier” bowl, feel free to slightly increase the amount of olive oil and lemon juice in the dressing. Conversely, if you prefer it drier, use slightly less dressing. Remember the tomatoes will also release some juice as they sit.

FAQ Section

1. Q: Can I make this Tomato and Basil Quinoa Bowl ahead of time?
   • A: Yes, absolutely! This bowl is fantastic for making ahead. You can prepare the entire bowl and store it in an airtight container in the refrigerator for up to 3-4 days. The flavours often meld and become even better the next day. Note that the fresh basil might lose some of its vibrant green color over time, but the taste will still be great. For optimal freshness, you could store the chopped basil separately and mix it in just before serving.
2. Q: Is this recipe vegan and gluten-free?
   • A: Yes, the base recipe (quinoa, tomatoes, basil, olive oil, lemon, garlic, salt, pepper) is naturally vegan and gluten-free. Quinoa is a gluten-free pseudocereal. To keep it vegan, simply omit the optional feta cheese or use a suitable plant-based feta alternative.
3. Q: What kind of tomatoes work best?
   • A: Cherry or grape tomatoes are ideal because they are sweet, bite-sized, and hold their shape well. However, you can definitely use larger tomatoes like Roma or vine-ripened tomatoes. Just dice them into small, bite-sized pieces (about 1/2 inch). If using larger tomatoes, you might want to remove the watery seeds to prevent the bowl from becoming too wet.
4. Q: Can I use dried basil instead of fresh?
   • A: While you can, fresh basil is highly recommended as it provides the signature fresh, aromatic flavour of this dish. Dried basil has a very different, more concentrated and less bright flavour profile. If you must use dried, use about 1 tablespoon of dried basil and add it when you make the dressing to allow it time to rehydrate and infuse. The result will be significantly different from using fresh basil.
5. Q: How should I store leftovers?
   • A: Store any leftovers in an airtight container in the refrigerator. It should keep well for 3-4 days. The quinoa might absorb more dressing as it sits, so you might want to add a small drizzle of olive oil or a squeeze of lemon juice to refresh it before serving again.
6. Q: Can I add protein to make it a more complete meal?
   • A: Definitely! This bowl is a great base for adding protein. Cooked chickpeas or white beans (like cannellini) are excellent plant-based options. Grilled chicken breast, cooked shrimp, canned tuna (drained), crumbled tofu or tempeh, or even a couple of hard-boiled eggs work very well. Simply mix your chosen protein in with the other ingredients or serve it on top.
7. Q: My quinoa turned out mushy. What did I do wrong?
   • A: Mushy quinoa usually results from too much cooking liquid, cooking for too long, or not rinsing it properly (which can affect texture). Ensure you’re using the correct ratio of liquid to quinoa (typically 2:1 liquid to quinoa by volume). Don’t overcook – simmer until the liquid is just absorbed. The 5-minute resting period off the heat is crucial for the final steaming. Finally, fluff gently with a fork, not a spoon, to avoid compacting the grains.
8. Q: Can I use a different grain instead of quinoa?
   • A: Yes, this recipe concept is adaptable to other grains. Cooked farro, bulgur wheat (for a non-gluten-free option), couscous (regular or pearl), or even brown rice could work as a base. Adjust cooking times and liquid ratios according to the grain you choose. The texture and nutritional profile will change, but the tomato-basil flavour combination works well with many grains.

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