Mediterranean Grain Bowls are a perfect fusion of bold, fresh flavors inspired by the sunny coasts of the Mediterranean. Featuring wholesome grains, vibrant vegetables, and zesty dressings, this dish is not only healthy but also a visual treat. Ideal for meal prep or a quick lunch, these bowls are customizable and versatile, making them a must-try for all food lovers.
- 1 cup quinoa (rinsed)
- 2 cups water
- 0.5 tsp salt
- 1 medium zucchini (diced)
- 1 medium bell pepper (red or yellow) (diced)
- 1 cup cherry tomatoes (halved)
- 1 tbsp olive oil
- 0.5 tsp smoked paprika
- 0.5 tsp dried oregano
- Salt and pepper to taste
- 0.5 cup crumbled feta cheese
- 0.25 cup pitted Kalamata olives (sliced)
- 0.25 cup hummus
- 2 tbsp fresh parsley (chopped)
- 2 tbsp toasted pine nuts
- 2 tbsp olive oil
- 1 tbsp freshly squeezed lemon juice
- 1 tsp Dijon mustard
- 1 clove garlic (minced)
- Salt and pepper to taste
- 1 Cook the Quinoa
Bring water to a boil in a medium saucepan. Add the rinsed quinoa and salt. Reduce the heat to low, cover, and simmer for 15 minutes until the quinoa is fluffy. Let it rest for 5 minutes, then fluff with a fork.
- 2 Roast the Vegetables
Preheat the oven to 180°C. Spread diced zucchini, bell pepper, and cherry tomatoes on a baking sheet. Drizzle with olive oil, sprinkle with smoked paprika, oregano, salt, and pepper. Toss to coat evenly. Roast for 20-25 minutes, stirring halfway through.
- 3 Prepare the Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until emulsified.
- 4 Assemble the Bowls
Divide the cooked quinoa among four bowls. Top each bowl with roasted vegetables, feta, olives, a dollop of hummus, and a sprinkle of parsley and pine nuts. Drizzle with the prepared dressing.
- Storage: Store components separately in airtight containers for up to 3 days. Assemble just before serving.
- Variations: Substitute quinoa with farro, bulgur, or brown rice. Add grilled chicken or chickpeas for extra protein.