Description
Experience the vibrant flavors of the Mediterranean with this colorful bowl, packed with fresh ingredients and delightful textures. Enjoy the creamy tahini, crunchy vegetables, and savory marinated proteins over a fluffy quinoa base. Perfect for busy weeknights or as a refreshing meal that transports you to sun-soaked shores. This versatile recipe allows for easy customization, making each bowl a unique culinary adventure.
Ingredients
Scale
- 1 cup quinoa
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1 bell pepper, chopped
- 1/2 cup Kalamata olives
- 1/4 cup tahini sauce (prepared)
- 1 cup grilled chicken or chickpeas (cooked)
- Juice of 1 lemon
- Fresh herbs (parsley or mint), for garnish
Instructions
- Rinse quinoa under cold water; combine with 2 cups water in a pot over medium heat and bring to a boil. Reduce heat and simmer for about 15 minutes until fluffy.
- While quinoa cooks, chop cucumber, halve cherry tomatoes, slice red onion, and chop bell pepper.
- For protein, season chicken with salt and pepper before grilling or bake at 375°F (190°C) for 20-25 minutes until cooked through. Alternatively, rinse chickpeas and toss in olive oil and spices.
- In a small bowl, whisk tahini with lemon juice and water until smooth; adjust consistency as needed.
- Assemble by placing quinoa in bowls; top with veggies, protein choice, olives, and drizzle with tahini sauce.
- Finish with fresh herbs for added flavor.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Boiling and Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (approximately 400g)
- Calories: 550
- Sugar: 4g
- Sodium: 600mg
- Fat: 24g
- Saturated Fat: 3g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 10g
- Protein: 22g
- Cholesterol: 70mg