Description
This Vibrant Mediterranean Bowl features a nutritious blend of perfectly cooked quinoa, roasted cherry tomatoes and red bell pepper, fresh cucumber, creamy avocado, and leafy greens like kale or spinach. Dressed with lemon juice, olive oil, and fragrant fresh herbs, it’s a colorful, wholesome, and flavorful meal perfect for a quick lunch or light 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
- Juice of 1 lemon
- Salt and pepper, to taste
- Fresh herbs (such as parsley or basil), chopped
Instructions
- Cook the quinoa: Rinse quinoa under cold water thoroughly to remove its natural bitterness. Combine rinsed quinoa with 2 cups of water in a medium saucepan. Bring to a boil over medium-high heat, then reduce to a simmer and cover. Cook for 15 minutes or until all water is absorbed and quinoa is tender. Remove from heat and fluff with a fork.
- Roast the vegetables: Preheat your oven to 400°F (200°C). In a mixing bowl, toss the halved cherry tomatoes and chopped red bell pepper with olive oil, salt, and pepper until evenly coated. Spread the vegetables on a baking sheet in a single layer and roast for 20 minutes, or until tender and slightly charred around the edges.
- Prepare the greens: Wash the kale or spinach thoroughly and chop into bite-sized pieces. If using kale, massage it gently with a drizzle of olive oil and a pinch of salt to soften its texture and mellow the flavor.
- Assemble the bowl: Begin by layering the cooked quinoa as the base in your serving bowls. Arrange the prepared kale or spinach on top, then add the roasted cherry tomatoes and red bell pepper. Follow with fresh cucumber slices and diced avocado for creaminess.
- Finish with a drizzle and garnish: Drizzle the fresh lemon juice and additional olive oil over the assembled bowls to brighten and enhance the flavors. Sprinkle chopped fresh herbs like parsley or basil over the top for an aromatic finish. Serve immediately.
Notes
- Quinoa can be cooked ahead of time and refrigerated for up to 3 days for convenience.
- Feel free to substitute spinach for kale if you prefer a milder green.
- Avocado is best added just before serving to avoid browning.
- For extra protein, consider adding grilled chicken, chickpeas, or feta cheese.
- Adjust the seasoning and olive oil amount based on personal preference for taste and calorie control.
