Are you looking for delicious and healthy meal ideas that align with the principles of the Mediterranean diet? Look no further! This vibrant and flavorful vegetarian recipe is packed with fresh ingredients, herbs, and spices, making it a perfect addition to your weekly meal plan. It's a fantastic choice for those seeking quick dinner ideas, easy recipes, and homemade cooking that's both satisfying and good for you. This recipe delivers on all fronts – it’s delicious, healthy, and surprisingly simple to make!
Lemon Herb Roasted Vegetables with Quinoa
This recipe is a celebration of Mediterranean flavors, offering a hearty and healthy meal perfect for a light lunch or a satisfying dinner. It’s one of the best recipes for showcasing the freshness of seasonal vegetables. The vibrant colors alone are enough to make your mouth water! This is also a fantastic option for those seeking easy recipes and healthy meals.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 medium red onion, cut into wedges
- 1 red bell pepper, cored, seeded, and chopped
- 1 zucchini, chopped
- 1 yellow squash, chopped
- 1 cup cherry tomatoes
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup crumbled feta cheese (optional)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon garlic powder
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Prepare the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth. 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 tender. Fluff with a fork and set aside.
- Roast the Vegetables: Preheat your oven to 400°F (200°C). In a large bowl, toss the red onion, bell pepper, zucchini, yellow squash, and cherry tomatoes with olive oil, lemon juice, oregano, basil, garlic powder, salt, and pepper. Spread the vegetables in a single layer on a baking sheet.
- Bake: Roast for 20-25 minutes, or until the vegetables are tender and slightly caramelized.
- Combine and Serve: Once the vegetables are roasted, gently stir in the cooked quinoa and Kalamata olives. If using, crumble feta cheese over the top. Garnish with fresh parsley and serve warm.
Cooking Tips for Perfect Results:
- Don't overcrowd the baking sheet: Ensure the vegetables are in a single layer to promote even roasting.
- Adjust cooking time: Depending on your oven and the size of your vegetables, you may need to adjust the roasting time slightly. Keep an eye on them and check for doneness.
- Experiment with vegetables: Feel free to substitute other vegetables like broccoli, eggplant, or asparagus.
- Add protein: For a more substantial meal, add chickpeas, lentils, or white beans to the mixture.
Variations:
- Spicy Mediterranean Quinoa: Add a pinch of red pepper flakes to the vegetables for a little heat.
- Herb variations: Experiment with different herbs such as thyme, rosemary, or mint.
- Citrus Twist: Add a squeeze of orange juice along with the lemon juice for a brighter flavor profile.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350-400
- Protein: 10-12g
- Fiber: 8-10g
This vegetarian Mediterranean diet recipe is a fantastic example of healthy and delicious food recipes. It's simple enough for even the busiest weeknights, yet sophisticated enough to impress your guests. Enjoy!