Mediterranean Bowl: The Ultimate Healthy & Flavorful Feast
This Mediterranean Bowl is a vibrant, healthy meal that bursts with fresh flavors. Combining crisp mixed greens, perfectly cooked quinoa (or farro), and a medley of colorful vegetables, all dressed in a zesty lemon-olive oil dressing, this dish is as nutritious as it is delicious. Ideal for a quick lunch or a light dinner, it's easily customizable to suit your taste.
Servings: 3 people
Calories: 400kcal
Cost: 12
Equipment
- Serving bowl
Ingredients
- Mixed greens spinach, arugula, or romaine
- 1 cup quinoa or farro, cooked
- ½ cup cherry tomatoes halved
- ½ cup cucumber diced
- ¼ cup Kalamata olives pitted and halved
- ¼ cup red onion thinly sliced
- ¼ cup crumbled feta cheese
- 1 tablespoon fresh herbs parsley or mint, chopped
- 2 tablespoons lemon juice freshly squeezed
- 2 tablespoons extra virgin olive oil
- Sea salt to taste
- Black pepper to taste
Instructions
- Prep the Greens & Veggies: Rinse and dry your mixed greens. Dice the cucumber, halve the cherry tomatoes, and slice the red onion thinly.
- Cook the Grains: Prepare quinoa or farro according to the package instructions. Once cooked, let them cool slightly.
- Assemble the Bowl: In a large bowl, combine the cooled grains with the mixed greens, cherry tomatoes, cucumber, Kalamata olives, and red onion.
- Dress & Season: Drizzle the lemon juice and extra virgin olive oil over the mixture. Season with salt and pepper to taste. Toss gently to ensure even distribution of all ingredients.
- Garnish & Serve: Top the bowl with crumbled feta cheese and a sprinkle of fresh herbs. Serve immediately for the best flavor and texture.
Notes
- Ingredient Variations: Feel free to substitute or add other vegetables, such as bell peppers or avocado, for extra flavor and texture.
- Protein Boost: Add grilled chicken, chickpeas, or tofu if you’d like to increase the protein content of the meal.
- Dressing Tip: Adjust the lemon juice and olive oil ratio to match your taste preferences; a touch more lemon can brighten the dish further.
- Make-Ahead Option: Prepare the grains and chop the vegetables in advance. Combine just before serving to maintain freshness and crunch.
Nutrition
Serving: 2cups | Calories: 400kcal | Carbohydrates: 50g | Protein: 12g | Fat: 15g | Saturated Fat: 3g | Cholesterol: 15mg | Sodium: 450mg | Potassium: 700mg | Fiber: 10g | Sugar: 6g | Vitamin A: 350IU | Vitamin C: 25mg | Calcium: 180mg | Iron: 2mg
