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+ servings

Mediterranean Bowl

A vibrant and flavorful bowl featuring roasted vegetables, fluffy quinoa, and zesty tahini sauce, perfect for any occasion.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Main Course, Salad
Cuisine: Mediterranean
Calories: 350

Ingredients
  

Base Ingredients
  • 1 cup quinoa Rinse well before cooking.
  • 2 cups water or broth
Vegetables
  • 1 cup bell peppers Choose a mix of colors.
  • 1 cup cucumber Dice right before serving.
  • 1 cup cherry tomatoes Roast for extra sweetness if desired.
  • 1 small red onion Soak in water to mellow flavor.
  • 1 can chickpeas Canned or cooked from dry.
Dressing
  • ¼ cup tahini Whisk with lemon juice.
  • 1 lemon juice Freshly squeezed.
  • 1 tablespoon olive oil Use high-quality extra virgin.
Finishing Touches
  • to taste fresh herbs (parsley or mint) Chopped finely.

Method
 

Cook the Quinoa
  1. Rinse 1 cup of quinoa under cold water until it runs clear. In a pot, combine quinoa with 2 cups of water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until fluffy.
Prepare the Veggies
  1. While quinoa cooks, chop bell peppers, cucumber, cherry tomatoes, and red onion into bite-sized pieces. Toss them into a large mixing bowl with olive oil and salt.
Roast Those Chickpeas!
  1. Preheat your oven to 400°F (200°C). Drain and rinse one can of chickpeas. Spread them on a baking sheet, drizzle with olive oil and spices of choice, then roast for about 20-25 minutes until golden brown.
Make Your Tahini Dressing
  1. In a small bowl, whisk together ¼ cup tahini with the juice of one lemon, garlic powder, and salt. Add water gradually until you reach your desired consistency—smooth but pourable!
Assemble Your Bowl!
  1. Start by layering quinoa at the base of each bowl. Then artfully arrange roasted chickpeas and chopped veggies on top.
Add Finishing Touches!
  1. Drizzle generously with tahini dressing over everything. Sprinkle fresh herbs on top.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gSodium: 300mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 30mgCalcium: 60mgIron: 3mg

Notes

This Mediterranean Bowl is customizable based on available ingredients.

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