Discover the Flavors of the Mediterranean with This Quinoa Bowl

Seeking a nutritious and flavor-packed meal that transports your taste buds to the sun-drenched shores of the Mediterranean? Look no further than this delectable Mediterranean Quinoa Bowl. Brimming with wholesome ingredients and vibrant Mediterranean flavors, this dish is not only a delight for your palate but also a nutritional powerhouse.

The Benefits of Quinoa

At the heart of this bowl is the mighty quinoa, a superfood grain that has gained widespread popularity for its exceptional nutritional profile. Quinoa is:

• High in Protein: With 8 grams of complete protein per cooked cup, quinoa is a fantastic plant-based protein source.
• Rich in Fiber: One cup of cooked quinoa provides 5.2 grams of fiber, supporting digestive health and keeping you feeling full.
• Packed with Minerals: Quinoa is an excellent source of minerals like iron, magnesium, phosphorus, and zinc.
• Gluten-Free: Making it a great option for those following a gluten-free diet.

Incorporating quinoa into your meals is an easy way to boost your intake of essential nutrients and enjoy a satisfying, nutrient-dense dish.

Ingredients for the Mediterranean Quinoa Bowl

To create this vibrant and flavorful bowl, you’ll need the following ingredients:

• 1 cup uncooked quinoa, rinsed
• 2 cups vegetable broth
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 cup diced cucumber
• 1 cup cherry tomatoes, halved
• 1/2 cup diced red onion
• 1/2 cup crumbled feta cheese (omit for a vegan version)
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Step-by-Step Preparation

1. In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff the quinoa with a fork and set aside to cool slightly.
2. In a large bowl, combine the cooked quinoa, drained and rinsed chickpeas, diced cucumber, cherry tomatoes, red onion, crumbled feta (if using), and chopped parsley.
3. In a small bowl, whisk together the olive oil, lemon juice, dried oregano, garlic powder, salt, and black pepper to make the dressing.
4. Pour the dressing over the quinoa mixture and gently toss to coat everything evenly.
5. Cover the bowl and refrigerate the Mediterranean Quinoa Bowl for at least 30 minutes to allow the flavors to meld.
6. Serve chilled or at room temperature. Enjoy as a main dish, a side salad, or as a topping for greens or whole grains.

Nutrition Facts

Serving Size: 1 cup

• Calories: 320
• Total Fat: 12g
• Saturated Fat: 3g
• Sodium: 420mg
• Total Carbohydrates: 41g
• Dietary Fiber: 7g
• Sugars: 4g
• Protein: 12g

This Mediterranean Quinoa Bowl is a nutritional powerhouse, providing a balanced blend of complex carbohydrates, plant-based protein, healthy fats, and an array of essential vitamins and minerals. The combination of quinoa, chickpeas, fresh vegetables, and a tangy dressing creates a satisfying and flavor-packed meal that’s sure to delight your taste buds.

Whether you’re looking for a nourishing lunch, a side dish to accompany your main meal, or a wholesome option for meal prepping, this Mediterranean Quinoa Bowl is a versatile and delicious choice. Enjoy the vibrant flavors and reap the benefits of this nutrient-dense dish.