Mediterranean Bowl – A Flavorful Feast

 

Introduction

The Mediterranean Bowl is a delicious and nutritious dish inspired by the fresh and vibrant flavors of the Mediterranean region. Packed with wholesome ingredients like quinoa, hummus, roasted vegetables, and a zesty dressing, this bowl is both satisfying and healthy. It’s perfect for meal prep, quick lunches, or a light dinner that doesn't compromise on flavor.

Ingredients

For the Base

• 1 cup cooked quinoa or brown rice
• 1 cup mixed greens (spinach, arugula, or lettuce)

For the Toppings

• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/4 cup red onion, thinly sliced
• 1/2 cup chickpeas, rinsed and drained
• 1/4 cup Kalamata olives
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup hummus

For the Dressing

• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste

Step-by-Step Instructions

Step 1: Prepare the Ingredients

1. Cook the quinoa or brown rice according to package instructions and let it cool.
2. Wash and chop all vegetables as specified.

Step 2: Make the Dressing

1. In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
2. Adjust seasoning to taste and set aside.

Step 3: Assemble the Bowl

1. In a serving bowl, start with a base of quinoa or rice and mixed greens.
2. Arrange the toppings—tomatoes, cucumber, red onion, chickpeas, olives, and feta cheese—around the bowl.
3. Add a dollop of hummus in the center.

Step 4: Drizzle and Serve

1. Drizzle the dressing over the bowl and gently toss to combine, if desired.
2. Serve immediately and enjoy!

Tips for the Best Mediterranean Bowl

• For added protein, top with grilled chicken, shrimp, or tofu.
• Use roasted vegetables like zucchini or eggplant for extra flavor.
• Store ingredients separately if preparing ahead to maintain freshness.

Nutritional Value (Per Serving)

Nutrient	Amount
Calories	400
Protein	12 g
Carbohydrates	35 g
Fat	20 g

Conclusion

The Mediterranean Bowl is a vibrant, fresh, and wholesome meal that brings the best of Mediterranean flavors to your table. With its colorful presentation and delicious taste, it’s a dish that’s as pleasing to the eyes as it is to the palate. Give it a try, and enjoy a healthy meal that’s full of life!