Are you looking for quick dinner ideas that are both healthy and satisfying? Craving delicious dishes packed with protein, but tired of the same old routine? Then look no further! This high-protein vegetarian Mediterranean quinoa bowl is the perfect solution. It's a vibrant, flavorful, and incredibly easy recipe that's perfect for busy weeknights. This recipe showcases the best of Mediterranean cuisine, offering a delightful blend of fresh vegetables, wholesome grains, and a boost of plant-based protein, making it a fantastic option for healthy meals. Get ready to enjoy a culinary journey to the sun-drenched shores of the Mediterranean, all from the comfort of your own kitchen!
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 cup chickpeas, canned or cooked
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup crumbled feta cheese (optional, for extra flavor and protein)
- 2 tablespoons chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
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Cook the Quinoa: Combine the rinsed quinoa and vegetable broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Fluff with a fork and set aside to cool slightly.
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Prepare the Vegetables: While the quinoa is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. Pit and halve the Kalamata olives. Chop the fresh parsley.
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Assemble the Bowl: In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, Kalamata olives, and red onion.
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Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.
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Dress and Serve: Pour the dressing over the quinoa mixture and toss gently to combine. Sprinkle with crumbled feta cheese (if using) and fresh parsley. Serve immediately or chill for later.
Tips for the Best Mediterranean Quinoa Bowl:
- Boost the Protein: For an even higher protein content, add some toasted sunflower seeds or pumpkin seeds.
- Add Some Crunch: Toasted pine nuts or slivered almonds would add a lovely crunch to the bowl.
- Spice it Up: Add a pinch of red pepper flakes for a little heat.
- Customize Your Veggies: Feel free to add other vegetables you enjoy, such as bell peppers, zucchini, or spinach.
- Make it a Meal Prep Star: This recipe is perfect for meal prepping. Prepare the quinoa and chop the vegetables ahead of time, then assemble the bowls when you're ready to eat.
Variations:
- Lemon-Herb Quinoa Bowl: Replace the oregano with a mix of fresh herbs like dill and mint, and increase the lemon juice for a brighter flavor profile.
- Spicy Mediterranean Quinoa Bowl: Add a pinch of red pepper flakes or a dash of your favorite hot sauce to the dressing for a spicy kick.
- Roasted Vegetable Quinoa Bowl: Roast your favorite vegetables like broccoli, carrots, and sweet potatoes before adding them to the bowl for a deeper flavor.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350-400
- Protein: Approximately 15-20 grams
- Fiber: Approximately 8-10 grams
This high-protein vegetarian Mediterranean quinoa bowl is a delicious and healthy option for a quick and easy meal. It’s packed with flavor and nutrients, making it a perfect choice for those seeking easy recipes and homemade cooking that's both satisfying and good for you. Enjoy this taste of the Mediterranean, anytime!