Any ingredient can be improved by giving it a Mediterranean twist, and with one so versatile as quinoa, a few simple additions plus a dollop of light-yet-flavorful Tzatziki make this recipe an instant family favorite.

With its tangy flavor and garlicky bite, Tzatziki is a refreshing finishing touch on many Greek dishes. Made of protein-rich dairy-free yogurt, the sauce provides the perfect thick and creamy texture without the unwanted calories found in sour cream or mayonnaise. Quinoa is also a complete protein containing all nine essential amino acids and healthy doses of fiber, magnesium, and Riboflavin.

If you prefer, pour yourself a glass of red wine along with this meal to really take yourself on a Mediterranean vacation straight from the dinner table.

Mediterranean Quinoa with Tzatziki Sauce

Mediterranean Quinoa with Tzatziki Sauce


    For the Tzatziki Sauce
  • 2 ounce plain fat-free dairy-free yogurt
  • 1/2 cucumber
  • 1/2 tablespoon olive oil
  • 1/4 lemon, juiced
  • 3/4 clove garlic, peeled
  • 1/4 tablespoon chopped fresh dill
  • Salt and pepper to taste
  • For the Main Dish:
  • 1 cup uncooked quinoa
  • 1 cup black beans
  • 1/4 cup spinach
  • 1 peeled avocado
  • 1 cucumber
  • 1 tablespoon fresh chopped cilantro
  • 1/2 tablespoon fresh chopped mint


  1. Place yogurt, cucumber, olive oil, lemon juice, garlic, and dill in a blender or food processor and blend until well-combined. Transfer to a separate bowl and refrigerate 1 to 2 hours or until thoroughly chilled.
  2. Rinse raw quinoa, pour in a pot with water, and simmer until the quinoa is tender, about 20 minutes. Drain and transfer quinoa to a large bowl. Season with cilantro, mint, salt and pepper. Mix with beans and Tzatziki sauce.
  3. Arrange fresh spinach neatly on a plate and add quinoa mixture on top.
  4. Garnish with sliced avocado and cucumber.
  5. Enjoy

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