Why You’ll Love This Recipe
This Mediterranean bowl is a versatile dish that’s quick to prepare and full of fresh, vibrant ingredients. You can easily customize it to your preferences, swapping in seasonal veggies or different grains. It’s a healthy meal that can be enjoyed for lunch, dinner, or as a hearty salad. Plus, it’s full of flavors from roasted veggies, fresh herbs, and tangy lemon juice, making it a crowd-pleaser that’s sure to impress.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
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1 cup quinoa
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1 cup cherry tomatoes (halved)
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1 cucumber (sliced)
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1 red bell pepper (chopped)
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1 avocado (diced)
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2 cups kale or spinach (chopped)
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2 tbsp olive oil
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Juice of 1 lemon
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Fresh herbs (such as parsley or basil, chopped)
Directions
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Cook the quinoa: Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and 2 cups of water. Bring to a boil, then reduce heat and cover. Cook for about 15 minutes, or until the water is absorbed and the quinoa is tender.
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Roast the vegetables: Preheat the oven to 400°F (200°C). Toss the cherry tomatoes and red bell pepper in olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20 minutes, until the vegetables are tender and lightly charred.
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Prepare the greens: While the vegetables roast, wash and chop the kale or spinach. If using kale, massage it with a bit of olive oil to soften it.
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Assemble the bowl: Layer the cooked quinoa as the base, followed by the greens, roasted vegetables, cucumber slices, and avocado.
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Finish with a drizzle: Drizzle the bowl with fresh lemon juice and olive oil. Garnish with chopped fresh herbs before serving.
Servings and Timing
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Servings: 4
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Prep Time: 15 minutes
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Cook Time: 20 minutes
Variations
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Grains: Swap quinoa for farro, brown rice, or couscous.
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Veggies: Feel free to add or swap roasted sweet potatoes, zucchini, or eggplant.
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Dressing: For a creamy finish, drizzle hummus or tahini dressing over the top.
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Protein: Add grilled chicken, chickpeas, or feta cheese for extra protein.
Storage/Reheating
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Store leftovers in an airtight container in the fridge for up to 3 days.
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Reheat the quinoa and roasted veggies separately to maintain texture.
FAQs
What is a Mediterranean bowl?
A Mediterranean bowl is a nutrient-packed dish typically made with grains, fresh vegetables, and proteins, topped with fresh herbs and dressing.
Can I customize the ingredients in a Mediterranean bowl?
Yes, you can swap ingredients based on your preferences. Choose seasonal vegetables, different greens, or grains to suit your taste.
How do I keep my Mediterranean bowl fresh for longer?
Store the ingredients separately in airtight containers before assembling the bowl. This helps maintain the freshness of each component.
Can I make this recipe vegan?
Yes! The recipe is naturally vegan, but you can also add optional feta or another protein to your bowl for extra flavor.
Can I use a different grain besides quinoa?
Absolutely! You can substitute quinoa with farro, bulgur, couscous, or rice depending on your preference.
How do I prevent the greens from wilting?
Massage kale with olive oil to soften it and make it more enjoyable. If using spinach, it doesn’t require massaging and can be added fresh.
Can I prep this dish ahead of time?
Yes, you can prep the ingredients in advance. Store the roasted vegetables, quinoa, and chopped veggies in separate containers for easy assembly later.
How do I make this Mediterranean bowl more filling?
Add grilled chicken, chickpeas, or a dollop of hummus for added protein and richness.
Can I freeze the leftovers?
While it’s best enjoyed fresh, you can freeze the quinoa and roasted veggies separately. Thaw and reheat for a quick meal.
What are some good variations to make this dish more exciting?
Add roasted nuts, a drizzle of tahini sauce, or olives for an extra Mediterranean flair.
Conclusion
The vibrant Mediterranean bowl is a perfect combination of color, flavor, and nutrition. Whether for lunch or dinner, it’s a meal that’s easy to make and customize, packed with fresh ingredients that will leave you feeling satisfied and energized. Enjoy the versatility of this dish and share it with friends and family for a delightful and healthy meal!
Print
Vibrant Mediterranean Bowl Recipe
- Total Time: 35 minutes
- Yield: 4 servings
- Diet: Vegan
Description
This vibrant Mediterranean Bowl is a healthy, colorful dish that combines quinoa, roasted veggies, creamy avocado, and fresh greens. Perfect for lunch, dinner, or as a hearty salad, it’s packed with nutrients and bursting with Mediterranean flavors. Customize with your favorite grains, veggies, and proteins for a nutritious, satisfying meal.
Ingredients
1 cup quinoa
1 cup cherry tomatoes (halved)
1 cucumber (sliced)
1 red bell pepper (chopped)
1 avocado (diced)
2 cups kale or spinach (chopped)
2 tbsp olive oil
Juice of 1 lemon
Fresh herbs (such as parsley or basil, chopped)
Instructions
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Cook the quinoa: Rinse quinoa under cold water. Combine quinoa and 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat and cover. Cook for 15 minutes until water is absorbed and quinoa is tender.
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Roast the vegetables: Preheat oven to 400°F (200°C). Toss cherry tomatoes and red bell pepper with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20 minutes, until tender and lightly charred.
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Prepare the greens: Wash and chop kale or spinach. Massage kale with olive oil to soften if desired.
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Assemble the bowl: Layer quinoa as the base, followed by greens, roasted vegetables, cucumber slices, and avocado.
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Finish with a drizzle: Drizzle fresh lemon juice and olive oil over the bowl. Garnish with chopped fresh herbs before serving.
Notes
Customize the grains: Swap quinoa for farro, bulgur, couscous, or rice.
Add extra veggies: Sweet potatoes, zucchini, or eggplant can be great additions.
Dressing: For a creamy option, drizzle with hummus or tahini dressing.
Protein: Add grilled chicken, chickpeas, or feta cheese for extra protein.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course, Salad
- Method: Roasting, Cooking
- Cuisine: Mediterranean
