Description
Mediterranean bowls are a vibrant and nutritious meal that combines fresh vegetables, wholesome grains, and zesty flavors for an irresistible culinary experience. Perfect for lunch or dinner, these customizable bowls are not only visually stunning but also packed with nutrients. Enjoy them warm or cold, and let each bite transport you to the sun-soaked shores of the Mediterranean.
Ingredients
Scale
- 1 cup quinoa
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley or mint, chopped
- Juice of 1 lemon (about 2 tbsp)
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions
- Cook quinoa according to package instructions; rinse under cold water.
- Preheat oven to 400°F (200°C). Spread chickpeas on a baking sheet; drizzle with olive oil, salt, and pepper. Roast for 20–25 minutes until crispy.
- Chop cherry tomatoes and cucumber; slice red onion.
- In large bowls, layer cooked quinoa as the base. Add roasted chickpeas, chopped veggies, and crumbled feta.
- Squeeze fresh lemon juice over the top.
- Garnish with parsley or mint and serve immediately.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (350g)
- Calories: 450
- Sugar: 6g
- Sodium: 550mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 58g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 15mg