Mediterranean Bowl Recipe

The sun is shining brightly as you imagine diving into a colorful Mediterranean Bowl. This dish is an explosion of flavors and textures that makes your taste buds dance like no one’s watching. Just picture it: roasted veggies glistening in the sunlight, creamy hummus teasing you from the corner of the bowl, and a sprinkle of feta that’s practically begging for attention. It’s not just food; it’s a celebration on a plate.

Every time I whip up this Mediterranean Bowl, I’m reminded of that one sunny day at the park when my friends and I decided to have a picnic. We laid out a blanket and shared stories while devouring bowls filled with all things delicious. The laughter we shared was as rich as the flavors of our meal. Trust me when I say you’ll be counting down the minutes until you can dig into your own vibrant creation!

Cooking this delightful dish always brings back memories of that picnic where everyone wanted seconds!

Essential Ingredients

Here’s what you’ll need to make this delicious dish:

• Quinoa: This protein-packed grain acts as the perfect base for your bowl; opt for tri-color quinoa for added visual appeal.
• Cherry Tomatoes: Sweet and juicy, these little gems add freshness; look for firm ones for the best flavor.
• Cucumber: Crunchy and refreshing, cucumbers are essential; pick ones that are firm without soft spots.
• Red Bell Pepper: Adds sweetness and color; choose a bright one that feels heavy for its size.
• Chickpeas: Packed with protein and fiber; canned chickpeas save time but rinse them well before use.
• Olive Oil: Use extra virgin olive oil for drizzling; it enhances flavors wonderfully while being heart-healthy.
• Feta Cheese (optional): Crumbled feta adds creaminess; use it sparingly if you’re watching calories.
• Fresh Parsley or Basil: A sprinkle on top brightens every bite; opt for fragrant leaves for maximum flavor.
• Lemon Juice: Brightens the whole dish; fresh-squeezed lemon juice really packs a punch.

The full ingredients list, including measurements, is provided in the recipe card directly below.

Let’s Make it together

Prepare the Quinoa: Rinse 1 cup of quinoa under cold water to remove bitterness. In a medium pot, combine rinsed quinoa with 2 cups of water and a pinch of salt. Bring to a boil over medium-high heat.

Roast Your Veggies: While quinoa cooks, preheat your oven to 400°F (200°C). Chop cherry tomatoes, red bell pepper, and cucumber into bite-sized pieces. Toss veggies in olive oil with salt and pepper.

Cook Chickpeas (if using canned): Drain and rinse 1 can of chickpeas thoroughly; toss them in olive oil with spices like paprika or cumin for added flavor before roasting alongside your veggies.

Assemble Your Bowl: Once everything is cooked, start layering! Begin with a generous scoop of quinoa at the bottom of your bowl. Add roasted veggies next followed by chickpeas.

Add Fresh Ingredients & Garnish!: Top your bowl with fresh parsley or basil leaves alongside crumbled feta cheese if using. Finally drizzle some lemon juice over everything to bring it all together.

Preparing this Mediterranean Bowl gives you an opportunity to explore flavors while enjoying each step! The exciting part is customizing each bowl just how you like it!

Perfecting the Cooking Process

Start by cooking your grains, then roast your veggies while they simmer. This way, everything finishes at the same time and you avoid that dreaded cold grain situation.

Add Your Touch

Feel free to swap out grains or add proteins like chickpeas or grilled chicken. You can also sprinkle some feta cheese or tahini dressing for an extra zing.

Storing & Reheating

Store in an airtight container in the fridge for up to four days. For reheating, microwave gently to preserve the textures of the grains and veggies.

There’s a special joy in watching friends devour this dish at gatherings, especially when someone asks for seconds. It warms my heart because I know it’s healthy and delicious!

FAQ

What is a Mediterranean Bowl?

A Mediterranean Bowl is a colorful mix of grains, veggies, and proteins inspired by Mediterranean cuisine.

Can I make this dish vegan?

Absolutely! Simply omit any dairy and opt for plant-based proteins like chickpeas or tofu.

How do I make it gluten-free?

Use quinoa or brown rice as your base to keep it gluten-free while still being satisfying.

Did You Enjoy Making This Recipe? Please rate this recipe with ⭐⭐⭐⭐⭐ or leave a comment.

📖 Recipe Card

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• Author: Sophie
• Total Time: 50 minutes
• Yield: Serves 4

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Description

Indulge in a vibrant Mediterranean Bowl, a nourishing blend of quinoa, fresh veggies, and chickpeas that celebrates wholesome flavors in every bite.

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Ingredients

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• 1 cup quinoa
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 1 medium red bell pepper, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tbsp extra virgin olive oil
• 1/4 cup feta cheese (optional)
• 1/4 cup fresh parsley or basil, chopped
• Juice of 1 lemon
• Salt and pepper to taste

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Instructions

1. Rinse quinoa under cold water. In a pot, combine quinoa with 2 cups of water and a pinch of salt. Bring to a boil over medium-high heat, then reduce to low and simmer for about 15 minutes until water is absorbed.
2. Preheat oven to 400°F (200°C). Toss cherry tomatoes, red bell pepper, and chickpeas in olive oil with salt and pepper. Spread on a baking sheet and roast for 20 minutes or until tender.
3. Once quinoa is cooked, fluff with a fork and layer it as the base in serving bowls. Top with roasted veggies and chickpeas.
4. Garnish with cucumber, parsley or basil, crumbled feta (if using), and drizzle with fresh lemon juice before serving.

Notes

• Feel free to swap quinoa for brown rice or couscous for variation.
•  For added protein, include grilled chicken or tofu if desired.
• Store leftovers in an airtight container in the fridge for up to four days.

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Category: Main
• Method: Baking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 bowl (about 400g)
• Calories: 520
• Sugar: 6g
• Sodium: 350mg
• Fat: 18g
• Saturated Fat: 4g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 66g
• Fiber: 12g
• Protein: 18g
• Cholesterol: 12mg