Mediterranean Quinoa Bowl – Consuming Chook Meals

This mediterranean quinoa bowl combines quinoa, roasted chickpeas, spinach, crimson onion, kalamata olives and feta cheese all drizzled in a lemon dressing and tzatziki sauce. Nice for meal prep!

Should you haven’t been capable of inform by now I’m an enormous fan of bowl meals and this mediterranean quinoa bowl may simply be my favourite EBF bowl recipe thus far!

This explicit bowl is full of plant-based protein within the type of chickpeas and quinoa and typical mediterranean components like feta cheese, recent parsley, cherry tomatoes, olives, hummus and tzatziki sauce.

The wonderful thing about this recipe (and all bowl meals) is that it’s nice for meal prep and fully customizable. You possibly can observe this recipe to a tee or swap in your favourite veggies, dressing and sauces – both method it’s assured to be a brand new household favourite!

Why You’ll Love This Recipe

• Wholesome and nutritious. With a base of quinoa, chickpeas and quite a lot of recent greens, this dish is a superb supply of plant-based protein, nutritional vitamins, minerals and fiber.
• Filled with taste. With the addition of feta cheese, hummus, recent herbs and lemon dressing this dish is jam-packed with taste!
• Customizable. You possibly can simply customise this recipe to your liking!
• Excellent for meal prep. Prep the parts of this bowl forward of time for fast and simple lunches all through the week!

Elements Wanted

• quinoa – that is the bottom of the recipe and provides some good plant-based protein! You should use any kind of quinoa you want from white, black, crimson to tri-color. Any selection will work for this recipe.
• chickpeas – for some extra plant-based protein. We’re coating the chickpeas in lemon juice, olive oil and spices and roasting them till crisp! I used canned chickpeas (aka garbanzo beans) for ease, however you’ll be able to cook dinner your personal in case you have the time.
• child spinach – child spinach has a light taste that works completely on this quinoa bowl. Arugula is one other nice choice for this recipe in the event you’d moderately not have spinach.
• cucumber – provides a pleasant, recent crunch to the bowl that pairs nicely with the opposite components.
• cherry tomatoes – these little guys add a burst of sweetness to those bowls.
• crimson onion – for some zest and extra crunch!
• feta cheese – provides some creaminess and tang!
• kalamata olives – ensure you’re shopping for pitted olives so you’ll be able to simply chop them up.
• lemon dressing – a brilliant easy lemon French dressing made with olive oil, apple cider vinegar, recent lemon juice, dijon, honey, oregano, black pepper, salt and garlic!
• hummus – I really like making my creamy hummus, however your favourite store-bought taste will work!
• tzatziki sauce – for drizzling on over the bowl along with the dressing. I really like my simple tzatziki sauce, however store-bought will work as nicely.
• recent parsley – I really like including recent herbs to my dishes! It actually elevates the flavors.

Tips on how to Make

Cook dinner quinoa: Rinse and drain quinoa, if desired. Add quinoa and water to a saucepan and produce to a boil. Scale back to a simmer, cowl and cook dinner for quarter-hour. Fluff with a fork and let cool for 5-10 minutes.

Cook dinner chickpeas: Add the chickpeas to a mixing bowl with oil and seasonings. Use your fingers to coat the chickpeas nicely. Pour chickpeas onto a parchment-lined baking sheet and bake for 20 minutes at 400°F, flipping midway. As soon as cooked, put aside to chill. 

Make dressing: Make the dressing by whisking collectively all of the components in a small bowl. Put aside.

Assemble and serve: To make the bowls, add about ½ cup quinoa, 1 cup greens, ¼ cup cucumber, ¼ cup tomatoes, 2 Tablespoons onion, 2 Tablespoons feta cheese, 1 Tablespoon kalamata olives and scoop of hummus to 4 medium bowls. Divide chickpeas evenly and add to bowls and drizzle with tzatziki and lemon dressing. Serve instantly.

Customise Your Bowl

The most effective factor about bowl recipes is that they’re fully customizable!

• Grain – be at liberty to swap the quinoa for any grain of selection. This bowl could be scrumptious with brown rice, barley and even farro!
• Protein – I used chickpeas for this recipe, however any protein will work! You could possibly swap the chickpeas with one other bean like black beans or cannellini beans or strive lentils, tofu or tempeh. Should you don’t want this recipe to be vegetarian it could even be scrumptious with hen or salmon. Strive my apple cider vinegar hen or honey lemon garlic salmon for a scrumptious protein addition!
• Recent greens – the sky’s the restrict in terms of recent greens. I like so as to add veggies that present colour and crunch however except for that, have at it!
• Greens – be at liberty to swap the spinach together with your favourite inexperienced. Arugula or kale could be my second selection.
• Cheese – in the event you’re not a fan of feta cheese you can swap it with one other cheese like goat cheese, blue cheese or mozzarella. Should you want this recipe to be vegan, use vegan feta cheese. You could possibly omit the cheese, however you’ll lose loads of taste.
• Dressing – I really like the lemon dressing, however you’ll be able to completely change it up! This bowl would even be scrumptious with my tahini sauce, greek salad dressing, italian dressing or apple cider French dressing dressing.

Tips on how to Meal Prep Quinoa Bowl

That is the final word meal prep bowl. You possibly can prep all the parts prematurely and have a scrumptious, filling meal in minutes! Right here’s what I might do:

Put together this meal as instructed above and distribute the components in separate meal prep containers. I like to make use of these glass storage containers. Layer the quinoa, spinach, cucumber, cherry tomatoes, crimson onion, feta, olives and chickpeas. Cowl and refrigerate till you’re able to take pleasure in. Pack the hummus, dressing and tzatziki sauce in separate containers so the quinoa and veggies don’t grow to be soggy. Whenever you’re able to eat, merely uncover and add a scoop of hummus and drizzle of dressing and tzatziki sauce, if desired.

professional tip! The chickpeas will unfastened a few of their crispness within the fridge, so in the event you want to have your chickpeas be crunchy you can retailer them individually and reheat them within the air fryer or oven and add to the quinoa bowl proper earlier than serving. 

Extra Bowl Recipes to Strive

Extra Quinoa Recipes to Strive

Make sure you try all the quinoa recipes in addition to the total assortment of dinner recipes on EBF!

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Mediterranean Quinoa Bowl

This mediterranean quinoa bowl combines quinoa, roasted chickpeas, spinach, crimson onion, kalamata olives and feta cheese all drizzled in a lemon dressing and tzatziki sauce. Nice for meal prep!

Quinoa

• ⅔ cup dry quinoa
• 1 ⅓ cup water

Chickpeas

• 1 15 oz can chickpeas, drained, rinsed and patted dry
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• ½ teaspoon oregano
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon pepper

Bowl

• 4 cups child spinach or arugula, loosely packed
• 1 cup cucumber, chopped
• 1 cup cherry tomatoes, chopped
• ½ cup crimson onion, chopped
• ½ cup feta cheese, crumbled
• ¼ cup kalamata olives
• Lemon French dressing
• Hummus, for serving
• Tzatziki Sauce, for drizzling
• Recent parsley, for serving

• Preheat oven to 400°F and line a baking sheet with parchment paper.

• Rinse and drain quinoa, if desired. Add quinoa and water to a saucepan and produce to a boil. Scale back to a simmer, cowl and cook dinner for quarter-hour. Fluff with a fork and let cool for 5-10 minutes.

• Add the chickpeas to a mixing bowl with oil and seasonings. Use your fingers to coat the chickpeas nicely. Pour chickpeas onto a baking sheet. Bake for 20 minutes flipping midway. As soon as cooked, put aside to chill.

• If you have not already, make the dressing and put aside.

• To make the bowls, add about ½ cup cooked quinoa, 1 cup greens, ¼ cup cucumber, ¼ cup tomatoes, 2 Tablespoons onion, 2 Tablespoons feta cheese, 1 Tablespoon kalamata olives and scoop of hummus to 4 bowls. Divide chickpeas evenly and add to bowls then drizzle with tzatziki and dressing. Serve instantly.

Serving: 1 bowl Energy: 579kcal Carbohydrates: 54g Protein: 18g Fats: 32g Saturated Fats: 5g Polyunsaturated Fats: 1g Monounsaturated Fats: 2g Ldl cholesterol: 17mg Sodium: 1153mg Potassium: 687mg Fiber: 10g Sugar: 6g

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