Rinse the quinoa thoroughly under cold running water using a fine-mesh sieve. This step is crucial to remove saponins, which can give quinoa a bitter taste. Drain well.

In a medium saucepan, combine the rinsed quinoa with 400ml (1.7 cups) of water or vegetable broth. Add a pinch of salt (about 0.25 tsp if using water, less if using broth).

Bring the mixture 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.

Once cooked, remove the saucepan from the heat and let it stand, covered, for 5 minutes. This allows the quinoa to steam and become fluffy.

Fluff the cooked quinoa with a fork and spread it out on a plate or baking sheet to cool slightly. This prevents it from becoming gummy.

While the quinoa cools, prepare the vegetables. Dice 1 medium cucumber (about 200g or 7 oz) into 1cm (0.4 inch) pieces. Halve 250g (1.5 cups) of cherry tomatoes, or quarter them if they are large. Finely dice 50g (0.5 medium) of red onion. Halve 100g (0.6 cup) of pitted Kalamata olives.

In a large bowl, combine the cooled quinoa, diced cucumber, halved cherry tomatoes, diced red onion, and halved Kalamata olives. Add 100g (3.5 oz) of crumbled feta cheese, 30g (0.5 cup) of chopped fresh parsley, and 15g (0.25 cup) of chopped fresh mint (if using).

Prepare the dressing. In a small bowl or jar, whisk together 60ml (0.25 cup) of extra virgin olive oil, 30ml (2 tbsp) of fresh lemon juice, 1 minced garlic clove, 1 tsp of dried oregano, 0.5 tsp of salt, and 0.25 tsp of black pepper.

Pour the lemon-herb dressing over the quinoa and vegetable mixture in the large bowl. Toss gently to combine all ingredients evenly, ensuring the dressing coats everything.

Taste and adjust seasoning if necessary. You may want to add more salt, pepper, or a squeeze of lemon juice.

Serve the Mediterranean Quinoa Bowl immediately, or cover and refrigerate for later. The flavors meld beautifully as it sits.