Craving a vibrant, flavorful, and healthy meal that’s also incredibly easy to make? Look no further than this Mediterranean Grain Bowl! Packed with fresh ingredients, wholesome grains, and a zesty lemon-herb dressing, this recipe is perfect for a quick weeknight dinner, a satisfying lunch, or even a light and healthy supper. It's a fantastic example of healthy meals that are both delicious and easy recipes to follow, even for beginner cooks. This homemade cooking adventure will have you feeling like a culinary pro in no time!
Ingredients:
This recipe is easily scalable to serve more or fewer people.
-
For the Grains:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
-
For the Vegetables:
- 1 cucumber, diced
- 1 pint cherry tomatoes, halved
- 1 red bell pepper, diced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
-
For the Protein:
- 1 can (15 ounces) chickpeas, rinsed and drained
- OR 1 cup cooked chicken or shrimp (grilled or roasted)
-
For the Dressing:
- 1/4 cup olive oil
- 3 tablespoons lemon juice
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh mint
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions:
-
Cook the Quinoa: Combine the rinsed quinoa and water (or 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. This is a fundamental step in many easy recipes, so mastering it is key!
-
Prepare the Vegetables: While the quinoa cooks, chop all the vegetables. This is a great way to get ahead and makes the whole process feel quicker.
-
Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, parsley, mint, garlic, salt, and pepper. Taste and adjust seasonings as needed. The fresh herbs really elevate this simple dressing!
-
Assemble the Bowls: Divide the cooked quinoa among bowls. Top with the chickpeas (or chicken/shrimp), cucumber, tomatoes, bell pepper, red onion, and Kalamata olives.
-
Dress and Serve: Drizzle the lemon-herb dressing over each bowl and serve immediately. Enjoy!
Tips & Variations:
- Add some Feta: Crumbled feta cheese adds a salty, tangy element that perfectly complements the other flavors.
- Spice it Up: Add a pinch of red pepper flakes to the dressing for a little heat.
- Roast Your Vegetables: Roasting the vegetables beforehand adds a deeper, richer flavor. Simply toss them with olive oil, salt, and pepper, and roast at 400°F (200°C) for 20-25 minutes.
- Different Grains: Feel free to substitute the quinoa with other grains like brown rice, farro, or freekeh.
- Vegetarian/Vegan Options: Omit the chicken or shrimp for a delicious vegetarian option. The chickpeas provide ample protein.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and will vary based on specific ingredients used.
- Calories: Approximately 400-500
- Protein: 15-20g
- Fiber: 10-15g
This Mediterranean Grain Bowl recipe is a fantastic example of quick dinner ideas and delicious dishes that are also healthy and easy to make. It's a versatile recipe that can be customized to your liking, making it a perfect addition to your weekly meal plan. It's also a great way to showcase the best recipes using readily available ingredients. Enjoy your flavorful and healthy meal!