Get ready for a flavor-packed, nutrition-packed meal that’s ready in just 5 minutes! This Mediterranean Quinoa Veggie Mug is the ultimate quick and easy weeknight dinner. With just a few simple ingredients and minimal prep, you can enjoy a satisfying, microwave-friendly meal that nourishes your body and comforts your soul. Whether you’re short on time or looking for a healthy, real-food option, this recipe has you covered.
Why You’ll Love This Mediterranean Quinoa Veggie Mug
This recipe is a game-changer for busy weeknights. It’s quick, easy, and packed with real, wholesome ingredients that will leave you feeling satisfied and energized. The Mediterranean flavors – like tangy feta, aromatic herbs, and juicy tomatoes – come together in a cozy, comforting mug that’s perfect for a solo meal or a quick lunch. Plus, it’s a great make-ahead option that you can prep in advance for stress-free, grab-and-go meals all week long. Get ready to fall in love with this simple, no-fuss recipe!
Ingredients (Single-Serve)
This Mediterranean Quinoa Veggie Mug requires just a handful of easy-to-find ingredients that work together to create maximum flavor and nutrition. You’ll need quinoa, cherry tomatoes, spinach, feta cheese, olive oil, lemon juice, and a few dried herbs and spices. It’s a one-bowl wonder that comes together in minutes!
- 1/2 cup – Cooked quinoa, rinsed
- 1/2 cup – Cherry tomatoes, halved
- 1 cup – Fresh spinach, loosely packed
- 2 tbsp – Crumbled feta cheese
- 1 tbsp – Olive oil
- 1 tsp – Fresh lemon juice
- 1/2 tsp – Dried oregano
- 1/2 tsp – Dried basil
- 1/4 tsp – Salt
- 1/4 tsp – Black pepper
Ingredient Substitutions
- Greens: Swap in kale or arugula for the spinach.
- Cheese: Use crumbled goat cheese or shredded mozzarella instead of feta.
How to Make Mediterranean Quinoa Veggie Mug
This recipe is a breeze to make, with minimal prep and a super-quick cooking time. Let’s break it down step-by-step:
Step 1: Prep Work
Start by rinsing your quinoa under cold water. This helps remove any bitterness. Then, grab a microwave-safe mug or bowl and add the quinoa, cherry tomatoes, spinach, feta, olive oil, lemon juice, dried oregano, dried basil, salt, and pepper. Give everything a good stir to combine.
Step 2: Main Cooking Process
Pop your mug into the microwave and cook on high for 2-3 minutes, until the quinoa is tender and the spinach is wilted. Be careful when removing the hot mug from the microwave.
Step 3: Final Steps/Assembly
Give the mug a good stir to evenly distribute the ingredients. Taste and adjust any seasonings as needed. That’s it – your Mediterranean Quinoa Veggie Mug is ready to enjoy!
Variations & Time-Saver Tips
- Extra Flavor Boost: Add in kalamata olives, roasted red peppers, or sun-dried tomatoes.
- Heartier Meal: Top with grilled chicken or sautéed shrimp.
- Drizzle of Goodness: Finish with a drizzle of balsamic glaze or a sprinkle of toasted pine nuts.
- Dietary Swap: Make it vegan by omitting the feta or using a dairy-free alternative.
Serving, Storage & Reheat
Serve with: Grilled fish, roasted veggies, or a fresh Greek salad.
Storage: Store the quinoa mug in an airtight container in the fridge for up to 4 days.
Microwave Reheat: When ready to enjoy, give it a quick 1-2 minute reheat in the microwave.
Make-Ahead: Assemble the mug in advance, cover, and refrigerate until you’re ready to cook and enjoy.
Nutrition Info
This Mediterranean Quinoa Veggie Mug is a nutritional powerhouse! It’s packed with fiber, protein, and essential vitamins and minerals from the quinoa, vegetables, and healthy fats. One serving provides a balanced dose of complex carbs, lean protein, and anti-inflammatory nutrients to keep you feeling satisfied and energized. It’s a great option for those looking to support a healthy weight management plan.
- Serving Size: 1 mug (about 2 cups)
- Calories: 315 kcal
- Protein: 13 g
- Carbs: 38 g
- Fat: 13 g
- Sodium: 400 mg
FAQs
How can I meal prep this recipe?
This quinoa mug is the perfect make-ahead meal! Simply assemble all the ingredients in your mug or bowl, cover, and refrigerate. When you’re ready to eat, just pop it in the microwave for 2-3 minutes. Easy peasy!
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free since it’s made with quinoa. Just be sure to check the labels on any pre-packaged ingredients to ensure there are no hidden gluten sources.
Can I make this recipe vegan?
Absolutely! To make this a vegan-friendly dish, simply omit the feta cheese or swap it for a dairy-free alternative like crumbled tofu or vegan feta.
Is this recipe spicy?
Nope, this Mediterranean Quinoa Veggie Mug is mild and family-friendly. If you’d like to add a little kick, try adding a pinch of crushed red pepper flakes or a drizzle of hot sauce.
How can I meal prep this recipe?
This quinoa mug is the perfect make-ahead meal! Simply assemble all the ingredients in your mug or bowl, cover, and refrigerate. When you’re ready to eat, just pop it in the microwave for 2-3 minutes. Easy peasy!
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Mediterranean Quinoa Veggie Mug
- Prep Time: 10 minutes
- Cook Time: 2 minutes
- Total Time: 12 minutes
- Yield: 1 serving 1x
- Category: Healthy Weight Management
- Method: Microwave
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This Mediterranean Quinoa Veggie Mug is a healthy and delicious meal option packed with nutrients. Perfect for a quick lunch or dinner!
Ingredients
1 cup cooked quinoa
1/2 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup feta cheese, crumbled
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste
Fresh parsley for garnish
Instructions
1. In a microwave-safe mug, combine cooked quinoa, cherry tomatoes, cucumber, and red onion.
2. Add olive oil, lemon juice, salt, and pepper; mix well.
3. Top with feta cheese and fresh parsley.
4. Microwave on high for 1-2 minutes until heated through.
5. Stir again and adjust seasoning if necessary.
6. Serve warm and enjoy your healthy meal!
Notes
This recipe can be customized with your favorite vegetables or proteins. Great for meal prep!
Nutrition
- Serving Size: 1 mug
- Calories: 350 kcal
- Sugar: 3g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 12g
- Cholesterol: 20mg