MEDITERRANEAN QUINOA BOWL
A Mediterranean quinoa bowl with yogurt tzatziki and a quick pickled onion cucumber salad. WHOA! This healthy salad is loaded with feta, kalamata olives, and hummus. What really makes this dish amazing is the extra step of toasting the quinoa in a spice oil with pumpkin seeds.
Provided by Chef Sara Furcini
Categories Main Course Salad
Time 35m
Number Of Ingredients 22
Steps:
- In a small pot, toast the quinoa over medium heat until dry and nutty smelling. Add salt and boiling water, quickly covering with a lid.
- Simmer, covered, for 15 minutes. Turn off the heat and let sit, covered, for 5 more minutes. Remove lid and fluff quinoa with a fork, draining excess water with a strainer.
- Add olive oil to a large skillet and warm over medium heat. Add coriander, cumin, and pumpkin seeds and infuse the oil for 30 seconds or until aromatic. Spread the quinoa on top and leave to get crispy for 5 at least minutes. Scrape under the quinoa with a spatula and flip over to crisp the other side. Top with a sprinkle of fresh oregano leaves.
- Add all the yogurt ingredients to a small bowl and stir with a spoon until smooth and creamy.
- Add all the quick pickle ingredients to a medium bowl and toss around a bit. Let sit for at least 15 minutes to pickle.
- Spoon hot quinoa into bowls and add yogurt sauce, quick pickles, kalamata olives, hummus, and pita chips. Sprinkle with feta crumbles.
Nutrition Facts : Calories 422 kcal, Carbohydrate 44 g, Protein 19 g, Fat 21 g, SaturatedFat 5 g, Cholesterol 15 mg, Sodium 1444 mg, Fiber 7 g, Sugar 6 g, ServingSize 1 serving
MEDITERRANEAN QUINOA HUMMUS BOWLS
These Mediterranean quinoa bowls combine quinoa, roasted eggplant, crispy chickpeas, and hummus for a healthy and satisfying vegan meal. High protein, flavorful & great for meal prep too!
Provided by Alyssa
Categories Main Course Salad Side Dish
Time 35m
Number Of Ingredients 11
Steps:
- Begin with the eggplant: preheat the oven to 425ºF. Slice eggplant into 1/2" rounds, then slice those rounds in half. Place on a baking sheet and spray with cooking spray. Season with salt and pepper on both sides. Bake for 25 - 30 minutes, flipping halfway through, until golden brown and crispy on the outside.
- Prepare four bowls. Add to each: 1/2 cup chickpeas, 1/4 cup tomatoes, 1/2 cup quinoa, 1 cup greens, 1/4 cup hummus, 2 tablespoons olives. Drizzle with tahini sauce and garnish with fresh herbs.
- Serve immediately and enjoy!
Nutrition Facts : ServingSize 1 bowl, Calories 412 kcal, Carbohydrate 61 g, Protein 18 g, Fat 13 g, SaturatedFat 2 g, Sodium 520 mg, Fiber 17 g, Sugar 10 g
MEDITERRANEAN QUINOA BOWL
Enjoy carbs the smart way with this flavorful quinoa bowl.
Provided by The Dr. Oz Show
Yield 4
Number Of Ingredients 7
Steps:
- In a large bowl combine quinoa, cucumber, tomatoes, onion, avocado, feta, and parsley.Make the dressing: In a medium bowl, combine olive oil, vinegar, honey, and garlic. Season with salt, red pepper flakes, and oregano and whisk until combined.Pour dressing over salad mixture and toss until salad is coated in dressing. Garnish with more parsley and serve.
MEDITERRANEAN QUINOA SALAD BOWL
Steps:
- Cook the quinoa according to package directions and as desired: see here how to cook quinoa
Nutrition Facts : Calories 244 kcal, Carbohydrate 28 g, Protein 6 g, Fat 12 g, SaturatedFat 2 g, Sodium 464 mg, Fiber 5 g, Sugar 2 g, ServingSize 1 serving
MEDITERRANEAN QUINOA BOWL
This Mediterranean Quinoa Bowl is filled with cucumbers, tomatoes, onions, and feta and drizzled in a simple, homemade tzatziki sauce, making it a healthy vegetarian meal.
Provided by Erin
Categories lunch
Time 30m
Number Of Ingredients 11
Steps:
- For the sauce: Grate cucumbers into a nut milk bag, or on top of a few paper towels, then squeeze the moisture out over the sink. Transfer the cucumbers to a bowl, then add the remaining sauce ingredients and stir to combine; set aside.
- Divide the cooked quinoa into 2 bowls, then add the cucumbers, tomatoes, red onion, and feta cheese on top.
- Drizzle a few tablespoons of tzatziki over the quinoa and enjoy!
Nutrition Facts : Calories 721 kcal, Sugar 5 g, Sodium 230 mg, Fat 15 g, SaturatedFat 4 g, Carbohydrate 120 g, Fiber 14 g, Protein 29 g, Cholesterol 17 mg, UnsaturatedFat 10 g, ServingSize 1 serving
MEDITERRANEAN SHRIMP QUINOA BOWLS RECIPE
These Mediterranean shrimp quinoa bowls are a light, easy, and delicious dinner that's perfect for summer nights.
Provided by Emily Dingmann of myeverydaytable.com
Categories Dinner
Time 25m
Number Of Ingredients 12
Steps:
- Prepare quinoa according to package instructions.
- Thaw shrimp if necessary.
- In a small jar combine olive oil, lemon juice, mustard, oregano, salt, and pepper. Shake until combined.
- Prep veggies: Drain red peppers and thinly slice. Wash and thinly slice cucumber. Wash lettuce if necessary.
- Heat a large nonstick skillet over medium-high heat. When hot, add 2 tablespoons of dressing to pan, along with shrimp. Cook for about 2-3 minutes, until shrimp is cooked through, careful to not overcook. (You'll know it's done when it turns pink and curls up.)
- Assemble shrimp quinoa bowls: Divide quinoa in bowls and top with vegetables, shrimp, and feta cheese. Drizzle with dressing.
Nutrition Facts : Calories 564 calories, Sugar 2.9 g, Sodium 1897.3 mg, Fat 25.1 g, SaturatedFat 6.9 g, TransFat 0 g, Carbohydrate 49.9 g, Fiber 7.1 g, Protein 37.9 g, Cholesterol 207.7 mg
MEDITERRANEAN CHICKEN QUINOA BOWL WITH BROCCOLI AND TOMATO
Chicken quinoa bowls have staked their healthy claim on quick and easy meal-prep dinners that are flexible enough to mix and match ingredients for take-to-work lunches that never get boring, too.
Provided by Heidi
Categories Main Course
Time 40m
Number Of Ingredients 12
Steps:
- Slice the chicken breast into 1-inch chunks and add to a gallon freezer bag. In a small bowl, whisk the olive oil, lemon juice and zest, garlic, oregano and salt and pepper then add to the bag, seal, and marinade for at least 30 minutes up to overnight.
- Heat the remaining 2 tablespoons olive oil in a non-stick skillet over medium high heat. Add the chicken to the skillet and cook until browned on all sides and cooked through, about 10-12 minutes.
- Reduce the heat to medium and add the broccoli and tomatoes to the pan with more olive oil if needed, and warm through.
- Meanwhile, cook the quinoa. Rinse it in a fine mesh strainer under cold water first. Bring a sauce pan of water to a boil over high heat, then add 1 teaspoon of kosher salt and the quinoa. Boil it like pasta, until al dente, stirring occasionally, about 8 to 10 minutes. Drain, fluff with a fork, and return the quinoa to the pot, cover with a kitchen towel, then a lid and let sit for 5-10 minutes.
- To assemble the bowls, divide the quinoa between the bowls and top each with half of the chicken and vegetable mixture. Season with more kosher salt and freshly ground black pepper to taste and drizzle with more olive oil if you'd like. Sprinkle with feta cheese crumbles and serve.
Nutrition Facts : ServingSize 1 g, Calories 481 kcal, Carbohydrate 45 g, Protein 24 g, Fat 23 g, SaturatedFat 3 g, Cholesterol 42 mg, Sodium 1321 mg, Fiber 7 g, Sugar 2 g
FRESH VEGETARIAN MEDITERRANEAN QUINOA BOWL
This Vegetarian Mediterranean Quinoa Bowl makes a healthy lunch or light dinner. It's packed full of protein-rich quinoa, Greek salad veggies, feta cheese and tzatziki sauce.
Provided by Elaine
Categories Entrée/Main Dish
Time 30m
Number Of Ingredients 15
Steps:
- Arrange all bowl ingredients in a shallow bowl, either separately, or mixed together. Add avocado slices immediately before serving to prevent browning. Top with tzatziki sauce.
- Peel the cucumber and remove the seeds with a spoon. Finely dice the cucumber. Sprinkle with a pinch or two of salt and let stand in a strainer to allow the water to drain off. Alternatively, pat dry with paper towel or a clean cloth to remove as much moisture as you can so that the sauce isn't watery.
- In a small bowl, combine the remaining ingredients.
- Add the finely diced and thoroughly-drained cucumber and refrigerate until ready to serve. Garnish with a sprinkle of fresh dill, if desired. Drizzle with a little olive oil just before serving, if you'd like.
Nutrition Facts : Calories 458 kcal, Carbohydrate 49 g, Protein 20 g, Fat 22 g, SaturatedFat 5 g, Cholesterol 20 mg, Sodium 781 mg, Fiber 11 g, Sugar 11 g, ServingSize 1 serving
VEGAN MEDITERRANEAN QUINOA BOWL
These Vegan Mediterranean Quinoa Bowls are loaded with flavor, texture and vibrant colors. They are one of my go-to quick and easy weeknight meals that everyone loves. My homemade vegan tzatziki sauce, hummus and tahini sauce all pair perfectly with this plant-based and gluten-free dish.
Provided by Elaine Gordon
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 12
Steps:
- Bring a large skillet to medium heat and add oil, zucchini, red bell pepper and onions. Season with salt, pepper and red pepper flakes and sauté until the bell peppers are tender (about 10 minutes). Add garlic during the last minute of cooking.
- Toss in the cooked quinoa and stir to combine while warming everything through.
- Divide into 4 plates and top with a couple dollops of tzatziki and hummus (or tahini sauce). Add your desired garnishes: olives, lemon, herbs, green onions and vegan feta. Enjoy immediately.
- Store fully cooled leftovers (separate from garnishes) in an airtight container in the refrigerator for up to 5 days.
MEDITERRANEAN QUINOA AND VEGETABLE BOWLS
Steps:
- Place the quinoa in the bottom of a bowl. Place remaining ingredients on top of the quinoa. Drizzle with tzatziki or salad dressing (I used a store bought lemon herb vinaigrette) Serve immediately.
Nutrition Facts : Calories 349 kcal, Carbohydrate 41 g, Protein 11 g, Fat 15 g, SaturatedFat 3 g, Cholesterol 7 mg, Sodium 727 mg, Fiber 8 g, Sugar 4 g, ServingSize 1 serving
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5-MINUTE MEDITERRANEAN BOWL - VEGAN MEAL PREP RECIPE
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5/5 (1)Total Time 10 minsCategory MainCalories 380 per serving
- Salad: Wash the vegetables, chop them, place in a mixing bowl. Add olive oil, vinegar, and salt to taste.
- Assemble your bowl: Salad, rinsed and drained chickpeas, the olives, quinoa. In the middle/on top: 2 tbsp hummus and 1 tbsp tzatziki + freshly ground black pepper. Ready.
MEDITERRANEAN CHICKEN QUINOA BOWL - SHARED APPETITE
From sharedappetite.com
Reviews 3Estimated Reading Time 5 minsServings 4Total Time 45 mins
- Combine olive oil, lemon juice, garlic, oregano, and a big pinch of Kosher salt and freshly ground black pepper in a ziploc bag. Add chicken, toss to coat, and allow to marinate in the refrigerator for at least 6 hours, preferably overnight*.
- When ready to eat, preheat grill over medium-high heat and grill chicken breasts until just cooked through. Let cooked chicken rest 5 minutes before slicing.
- Divide cooked quinoa between 4 bowls. Topped with sliced grilled chicken, a spoonful of hummus, Israeli salad, a generous drizzle of tahini sauce, and a sprinkle of feta cheese and parsley. Devour immediately.
- Combine all ingredients in a small mixing bowl and season with Kosher salt and freshly ground black pepper. Can be made ahead of time and refrigerated (although the cucumbers and tomatoes texture will change a bit), make sure to stir well before serving.
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5/5 (3)Total Time 45 minsCategory SaladCalories 563 per serving
- In a small pot or saucepan, combine the brown rice, 1 cup of water, zest and juice of one lime and ground coriander. Bring to a boil, then reduce to a simmer, cover and cook for 25 minutes.
- After 25 minutes, add quinoa and remaining 1/2 cup of water, stir to combine with the brown rice, cover, and continue to cook on low for 15 minutes or until rice and quinoa are cooked and can be fluffed with a fork.
- While the rice and quinoa are cooking, prepare the dressing. In a small bowl, add the tahini, lemon juice, a pinch of salt and whisk to combine. Add a splash of water to thin the dressing as needed, you want it to be creamy, but not too thick.
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5/5 (5)Total Time 45 minsCategory BeefCalories 440 per serving
- Combine marinade ingredients in a small bowl. Place half of the marinade in a zip-top plastic bag; reserving the other half for basting. Add Greek seasoning and steak to bag. Marinate 15 minutes to 2 hours for Sirloin or 2 hours to overnight for Flank steak.
- Heat a grill pan on stove on MEDIUM HIGH heat. (or you could heat your grill to medium high heat, approximately 375-400 degrees F)
- Remove steak from bag, discard leftover marinade in bag. Once grill is hot, place steak on pan and grill 10-12 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally and basting with reserved marinade during the last 5 minutes. Remove steak from pan, and rest for 3 minutes. Salt to taste.
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MEDITERRANEAN QUINOA BOWLS WITH ROASTED RED PEPPER SAUCE ...
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- Pulse all the ingredients for the sauce in a food processor or blender until mostly smooth. The texture should be thick and textured (see picture).
- Cook the quinoa according to package directions (I always do mine in a rice cooker while I get everything else ready). When the quinoa is done, build yourself a Mediterranean Quinoa Bowl!
- Store leftovers in separate containers and assemble each bowl just before serving, especially the greens and the sauces, as those will get soggy when stored with all the other ingredients.
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- Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth.
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Ratings 25Total Time 40 minsCategory SaladCalories 399 per serving
- Move an oven rack to the middle position and preheat oven to 400 degrees. Line a baking sheet with foil or parchment paper for easy cleanup.
- Meanwhile, combine quinoa and water in a small microwave-safe bowl. Cover; microwave for 4 minutes on high. Remove from microwave, stir, and heat again for 2 minutes longer. Stir and let stand 1 minute in the microwave.
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Ratings 9Calories 519 per servingCategory Healthy Chicken Recipes
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