Mediterranean Bowl
A vibrant, nutritious dish filled with colorful vegetables, wholesome grains, and zesty flavors that will transport your taste buds to the Mediterranean.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: Serves 4
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Ingredients
Scale
- 1 cup quinoa
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup bell peppers, diced (any color)
- ½ cup red onion, thinly sliced
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 oz feta cheese or vegan alternative, crumbled
- 2 tbsp lemon juice (freshly squeezed)
- 3 tbsp extra virgin olive oil
- Fresh herbs (parsley or mint), chopped
Instructions
- Rinse quinoa under cold water. In a medium saucepan, combine rinsed quinoa with 2 cups water. Bring to a boil, then reduce heat and cover until all water is absorbed (about 15 minutes).
- While quinoa cooks, chop cherry tomatoes, cucumber, bell peppers, and red onion into bite-sized pieces.
- Preheat oven to 400°F (200°C). Toss chickpeas with olive oil, salt, pepper, and preferred spices. Spread on a baking sheet and roast until golden brown (20-25 minutes).
- Whisk together olive oil, lemon juice, salt, and pepper in a small bowl for the dressing.
- In serving bowls or plates, layer cooked quinoa as a base followed by roasted chickpeas and chopped veggies. Top with crumbled feta cheese and drizzle with dressing.
- Garnish with fresh herbs and serve immediately.
Notes
- For added flavor variations, try incorporating seasonal vegetables or spices like smoked paprika or za’atar.
- Leftovers can be stored in an airtight container in the fridge for up to three days; reheat gently.
Nutrition
- Serving Size: 1 bowl (300g)
- Calories: 460
- Sugar: 6g
- Sodium: 560mg
- Fat: 19g
- Saturated Fat: 6g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 58g
- Fiber: 12g
- Protein: 16g
- Cholesterol: 30mg
Find it online: https://svetb.com/vibrant-mediterranean-buddha-bowl-recipe/