This Mediterranean bowl is a customizable dish that allows you to mix and match your favorite ingredients for a healthy and satisfying meal. Featuring fresh vegetables, grains, proteins, and flavorful dressings, it’s perfect for lunch or dinner.
The recipe is versatile and can be adjusted to suit dietary preferences, whether you’re vegetarian, vegan, or looking for a protein-packed option.
Ingredients That Shine for Mediterranean Bowl
The Mediterranean bowl is a celebration of fresh, vibrant ingredients. At its core, fluffy quinoa serves as a nutritious base, providing a hearty foundation for the dish.
Bright cherry tomatoes add a burst of color and sweetness, while crunchy cucumbers offer a refreshing crunch. Diced bell peppers bring a delightful crunch and a hint of sweetness, enhancing the overall flavor profile.
For those who enjoy a creamy texture, feta cheese crumbles beautifully over the top, adding a rich, tangy flavor that complements the vegetables perfectly.
Garnishes and Dressings
To elevate the dish, a sprinkle of fresh parsley introduces a pop of green, enhancing both the visual appeal and the taste. The addition of olives can provide a briny contrast that rounds out the flavors.
A drizzle of high-quality olive oil not only adds richness but also helps to meld the flavors together. A squeeze of lemon juice can brighten the dish, making it even more refreshing.
Preparation Made Simple
Preparing this Mediterranean bowl is straightforward and quick. Start by cooking the quinoa according to package instructions, allowing it to cool slightly before assembling.
While the quinoa is cooking, chop the vegetables. Dicing the cucumbers and bell peppers, and halving the cherry tomatoes can be done in just a few minutes. Thinly slicing red onion adds a sharp flavor that balances the sweetness of the other ingredients.
Assembly of the Mediterranean Bowl
Once the base is ready, it’s time to assemble. In a large bowl or individual serving bowls, layer the quinoa first. This acts as a cozy bed for the colorful toppings.
Next, arrange the chopped vegetables, chickpeas or grilled chicken, and olives on top. This layering not only looks appealing but also allows for a delightful mix of flavors in every bite.
Serving Suggestions
This Mediterranean bowl is perfect for lunch or dinner, making it a versatile option for any meal. It can be enjoyed immediately or stored in the fridge for later, making it a great choice for meal prep.
For a complete meal, pair it with a side of pita bread or a light soup. The bowl can easily serve 2-4 people, making it ideal for sharing or for enjoying leftovers.
Nutrition and Benefits of Mediterranean Bowl
Not only is this bowl visually appealing, but it also packs a nutritional punch. With approximately 350 calories per serving, it offers a balanced mix of carbohydrates, protein, and healthy fats.
The combination of quinoa, fresh vegetables, and optional proteins like chickpeas or chicken makes it a satisfying and wholesome meal choice. It’s a delightful way to incorporate more vegetables into your diet while enjoying a variety of textures and flavors.
Customizable Mediterranean Bowl Recipe
This Mediterranean bowl includes a base of grains like quinoa or couscous, topped with a variety of fresh vegetables, proteins such as grilled chicken or chickpeas, and finished with a drizzle of tangy dressing. The preparation time is about 20 minutes, and it serves 2-4 people.
Ingredients
- 1 cup cooked quinoa or couscous
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1 cup cooked chickpeas or grilled chicken, diced
- 1/2 red onion, thinly sliced
- 1/2 cup feta cheese, crumbled (optional)
- 1/4 cup olives, pitted and sliced (optional)
- Fresh parsley or mint for garnish
- Olive oil, lemon juice, salt, and pepper for dressing
Instructions
- Prepare the Base: Cook quinoa or couscous according to package instructions. Let it cool slightly before assembling the bowl.
- Chop the Vegetables: Dice the cucumber, bell pepper, and halve the cherry tomatoes. Slice the red onion thinly.
- Assemble the Bowl: In a large bowl or individual serving bowls, start with a base of quinoa or couscous. Arrange the chopped vegetables, chickpeas or chicken, and olives on top.
- Add Cheese and Herbs: Sprinkle crumbled feta cheese and fresh herbs over the top for added flavor.
- Dress the Bowl: Drizzle with olive oil and lemon juice, then season with salt and pepper to taste. Toss gently to combine if desired.
- Serve: Enjoy immediately or refrigerate for later. This bowl can be stored in the fridge for up to 2 days.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
Nutrition Information
- Servings: 2-4 bowls
- Calories: 350kcal
- Fat: 15g
- Protein: 12g
- Carbohydrates: 45g
