Description
This Vibrant Mediterranean Bowl is a fresh and colorful dish featuring protein-rich quinoa, roasted cherry tomatoes and red bell peppers, crisp cucumber, creamy avocado, and nutrient-packed kale or spinach. Tossed with olive oil, lemon juice, and fresh herbs, it offers a balanced, wholesome meal perfect for a light lunch or dinner.
Ingredients
Scale
Grains
- 1 cup quinoa
Vegetables
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1 red bell pepper, chopped
- 2 cups kale or spinach, chopped
- 1 avocado, diced
Dressings & Seasonings
- 2 tbsp olive oil (plus extra for massaging kale and roasting vegetables)
- Juice of 1 lemon
- Fresh herbs (such as parsley or basil), chopped
- Salt and pepper, to taste
Instructions
- Cook the quinoa: Rinse quinoa thoroughly under cold water to remove any bitterness. Combine the quinoa with 2 cups of water in a medium saucepan and bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes until the water is absorbed and the quinoa is tender. Remove from heat and fluff with a fork.
- Roast the vegetables: Preheat your oven to 400°F (200°C). Toss the halved cherry tomatoes and chopped red bell pepper with olive oil, salt, and pepper. Spread the vegetables evenly on a baking sheet and roast for 20 minutes until tender and lightly charred, enhancing their natural sweetness.
- Prepare the greens: Wash and chop the kale or spinach. If using kale, massage the leaves with a little olive oil to soften the texture. This step makes the greens more tender and flavorful in the bowl.
- Assemble the bowl: Start with a base layer of cooked quinoa, then add the massaged greens. Top with the roasted cherry tomatoes and red bell peppers, followed by fresh cucumber slices and diced avocado for creaminess.
- Finish with a drizzle: Drizzle fresh lemon juice and olive oil over the assembled bowl for brightness and healthy fats. Garnish with chopped fresh herbs like parsley or basil to add aromatic flavor before serving.
Notes
- Rinsing quinoa is essential to remove its natural coating, saponin, which can taste bitter.
- For a vegan dressing alternative, you can add a splash of balsamic vinegar along with the lemon juice.
- Feel free to substitute kale with spinach or any leafy green you prefer.
- This bowl can be served warm or chilled, making it a versatile option for any season.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
