Are you looking for delicious, healthy meals that are quick to prepare and won't break the bank? Then you're in the right place! This vibrant Mediterranean Quinoa Bowl is packed with flavor and nutrients, inspired by the principles of the "How Not to Die" diet, focusing on plant-based goodness. It's a perfect example of healthy eating that's both easy and enjoyable, making it an ideal choice for busy weeknights or a satisfying weekend lunch. Get ready to savor a meal that's as good for your body as it is for your taste buds!
Ingredients:
This recipe serves 2 and is easily scalable.
- 1 cup quinoa, rinsed
- 2 cups vegetable broth (or water)
- 1 cucumber, diced
- 1 pint cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese (optional, for a vegetarian option omit)
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
Step 1: 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 15-20 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Fluff with a fork and set aside to cool slightly.
Step 2: Prepare the Vegetables:
While the quinoa is cooking, prepare the remaining ingredients. Dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion. Pit and halve the Kalamata olives. Chop the fresh parsley and mint.
Step 3: Assemble the Bowls:
Divide the cooked quinoa between two bowls. Top with the diced cucumber, halved cherry tomatoes, sliced red onion, and Kalamata olives.
Step 4: Dress it Up:
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Drizzle the dressing over the quinoa and vegetable mixture.
Step 5: Garnish and Serve:
Sprinkle with crumbled feta cheese (if using), chopped parsley, and chopped mint. Serve immediately and enjoy!
Cooking Tips for the Best Results:
- Rinse your quinoa: Rinsing the quinoa before cooking helps remove saponins, which can give it a bitter taste.
- Don't overcook the quinoa: Overcooked quinoa can become mushy. Cook it until it's fluffy but still retains its shape.
- Adjust the seasoning: Feel free to adjust the amount of salt, pepper, lemon juice, and olive oil to your liking.
- Add protein: For a heartier meal, add grilled chicken, chickpeas, or lentils.
Variations:
- Roasted vegetables: Roast your vegetables (such as zucchini, bell peppers, or eggplant) before adding them to the bowl for a deeper flavor.
- Different herbs: Experiment with other fresh herbs, such as dill or oregano.
- Different cheeses: Substitute feta with goat cheese or another cheese of your choice.
Nutritional Information (per serving, without feta):
This is an approximate value and may vary depending on the specific ingredients used.
- Calories: Approximately 350-400
- Protein: 8-10g
- Fat: 15-20g
- Carbohydrates: 50-60g
- Fiber: 5-7g
This easy and healthy Mediterranean Quinoa Bowl is a fantastic addition to your weekly meal plan. It’s a delicious, quick dinner idea that embodies the principles of healthy, homemade cooking, making it one of the best recipes for those seeking delicious dishes without sacrificing their well-being. Enjoy!