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Mediterranean Grain Bowls Recipe

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Mediterranean cuisine is celebrated for its vibrant flavors, fresh ingredients, and health benefits. The Mediterranean Grain Bowl is a versatile, nutritious, and visually appealing dish that’s perfect for meal prep, family dinners, or a quick lunch. Packed with wholesome grains, crisp vegetables, protein-rich options, and mouthwatering dressings, this bowl is a surefire way to satisfy your taste buds and nourish your body.

Why You’ll Love This Recipe

  1. Nutrient-Packed: Combines whole grains, vegetables, and healthy fats.
  2. Customizable: Easy to adapt for various dietary needs (vegan, vegetarian, gluten-free).
  3. Meal Prep Friendly: Perfect for preparing ahead and assembling during busy weeks.
  4. Bursting with Flavor: Features a medley of Mediterranean herbs, spices, and ingredients.

Ingredients

Base Ingredients

  • Grains (2 cups cooked):
    • Quinoa, farro, bulgur, or brown rice
    • Substitute: Cauliflower rice for a low-carb option
  • Leafy Greens (2 cups):
    • Arugula, spinach, or kale (washed and chopped)

Toppings

  • Fresh Vegetables:
    • 1 cup cucumber, diced
    • 1 cup cherry tomatoes, halved
    • 1/2 cup red onion, thinly sliced
    • 1/2 cup roasted red peppers, chopped
  • Proteins:
    • 1 cup chickpeas (cooked or canned, rinsed and drained)
    • 1/2 cup crumbled feta cheese (optional for vegetarians)
    • Grilled chicken, shrimp, or falafel (optional for non-vegetarians/vegans)
  • Add-ons:
    • 1/4 cup Kalamata olives, sliced
    • 2 tablespoons capers
    • 1/4 cup toasted pine nuts or slivered almonds

Dressing

  • Classic Mediterranean Dressing:
    • 1/4 cup olive oil
    • 2 tablespoons lemon juice
    • 1 teaspoon Dijon mustard
    • 1 garlic clove, minced
    • 1/2 teaspoon dried oregano
    • 1/4 teaspoon sea salt
    • 1/8 teaspoon black pepper
  • Optional Dressing: Greek yogurt-based tzatziki sauce for added creaminess

Instructions

Step 1: Prepare the Grains

  1. Choose your preferred grain and cook according to package instructions.
  2. Fluff the cooked grains with a fork and let them cool to room temperature.
  3. Optional: Toss grains with a drizzle of olive oil and a pinch of salt for extra flavor.

Step 2: Chop and Assemble Vegetables

  1. Dice the cucumbers, halve the cherry tomatoes, and slice the red onion.
  2. Chop the roasted red peppers and set all vegetables aside.

Step 3: Prepare the Protein

  1. For chickpeas: Toss with a sprinkle of smoked paprika and olive oil, then roast at 400°F (200°C) for 20 minutes for extra flavor.
  2. For animal protein: Grill chicken or shrimp with a marinade of olive oil, lemon juice, garlic, and oregano.
  3. For falafel: Prepare or heat pre-made falafel according to package instructions.

Step 4: Mix the Dressing

  1. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, oregano, salt, and pepper.
  2. Taste and adjust seasoning if needed.

Step 5: Assemble the Bowl

  1. Divide the leafy greens and grains evenly between bowls.
  2. Top each bowl with the diced vegetables, roasted chickpeas, protein of choice, and feta cheese (if using).
  3. Sprinkle olives, capers, and toasted nuts over the top.

Step 6: Drizzle and Serve

  1. Drizzle the Mediterranean dressing or tzatziki sauce generously over the bowls.
  2. Serve immediately, or store in airtight containers in the fridge for up to 3 days.

Tips for Customization

  1. Make It Vegan: Skip the feta cheese and use tahini or hummus for a creamy dressing alternative.
  2. Make It Gluten-Free: Use quinoa or brown rice as the base grain.
  3. Spice It Up: Add a pinch of crushed red pepper or harissa for extra heat.
  4. Switch the Proteins: Experiment with grilled tofu or roasted mushrooms.

Serving Suggestions

  • Pair these bowls with warm pita bread or flatbread for a complete Mediterranean experience.
  • Serve with a side of lentil soup or a light Greek salad for a multi-course meal.

Conclusion

Mediterranean Grain Bowls are a celebration of fresh, wholesome ingredients and bold flavors. Whether you're looking for a quick meal to brighten your day or a healthy option to share with friends and family, this recipe is bound to become a favorite. Experiment with ingredients and make it your own!

Enjoy the taste of the Mediterranean, one bowl at a time. 🌿

Cooking Method ,
Cuisine
Courses ,
Difficulty Beginner
Time
Prep Time: 20 mins Cook Time: 25 mins Rest Time: 5 mins Total Time: 50 mins
Cooking Temp 180  C
Servings 4
Best Season All Seasons
Description

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.

Ingredients
    For the Base
  • 1 cup quinoa (rinsed)
  • 2 cups water
  • 0.5 tsp salt
    • For the Roasted Vegetables
  • 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
    • For the Toppings
  • 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
    • For the Dressing
  • 2 tbsp olive oil
  • 1 tbsp freshly squeezed lemon juice
  • 1 tsp Dijon mustard
  • 1 clove garlic (minced)
  • Salt and pepper to taste
Instructions
  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.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 401.26kcal
% Daily Value *
Total Fat 23.75g37%
Saturated Fat 5.08g26%
Cholesterol 16.68mg6%
Sodium 812.37mg34%
Potassium 660.68mg19%
Total Carbohydrate 38.01g13%
Dietary Fiber 6.3g26%
Sugars 4.04g
Protein 12.09g25%
Vitamin A 110.99 IU
Vitamin C 57.19 mg
Calcium 158.21 mg
Iron 4.06 mg
Vitamin D 0.07 IU
Vitamin E 4.2 IU
Vitamin K 53.26 mcg
Thiamin 0.28 mg
Riboflavin 0.41 mg
Niacin 2.03 mg
Vitamin B6 0.53 mg
Folate 129.39 mcg
Vitamin B12 0.31 mcg
Phosphorus 353.25 mg
Magnesium 132.74 mg
Zinc 2.75 mg

* Nutrition information is provided as a courtesy and is an estimate based on available ingredients and serving sizes. Variations in ingredients and portion sizes may affect the actual values. Always consult a nutritionist or healthcare provider for specific dietary advice.

Note
  • 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.
Read it online: https://petitepanini.com/recipe/mediterranean-grain-bowls-recipe/

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