This vibrant and flavorful Mediterranean Quinoa Bowl is packed with heart-healthy ingredients, offering a complete and satisfying meal in one dish. It's rich in fiber, healthy fats, and antioxidants, making it a perfect choice for those looking to support their cardiovascular health.
**Cuisine:** Mediterranean
**Dietary Preferences:** Heart-Healthy
**Estimated Nutritional Information (per serving):**
* **Calories:** 550-600
* **Protein:** 25-30g
* **Carbohydrates:** 60-70g
* **Fat:** 25-30g (primarily healthy fats from olive oil, avocado, and nuts)
**Prep time:** 20 minutes
**Cook time:** 25 minutes
**Servings:** 4
**Ingredients:**
* **For the Quinoa:**
* 1 cup quinoa, rinsed thoroughly
* 2 cups low-sodium vegetable broth or water
* 1 teaspoon olive oil
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* **For the Roasted Vegetables:**
* 1 red bell pepper, seeded and chopped
* 1 yellow bell pepper, seeded and chopped
* 1 zucchini, chopped
* 1 red onion, chopped
* 2 cloves garlic, minced
* 2 tablespoons olive oil
* 1/2 teaspoon dried oregano
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* **For the Toppings:**
* 1 cup cherry tomatoes, halved
* 1/2 cup Kalamata olives, pitted and halved
* 1/2 cup crumbled feta cheese (optional, can omit for lower sodium)
* 1/4 cup chopped fresh parsley
* 1/4 cup chopped fresh mint
* 1 avocado, pitted and sliced
* 1/4 cup toasted pine nuts or chopped walnuts
* Lemon wedges, for serving
* **For the Lemon-Herb Dressing:**
* 3 tablespoons olive oil
* 2 tablespoons lemon juice
* 1 clove garlic, minced
* 1 tablespoon chopped fresh parsley
* 1 tablespoon chopped fresh mint
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
**Equipment:**
* Medium saucepan
* Large baking sheet
* Mixing bowl
* Whisk
**Instructions:**
**Part 1: Cooking the Quinoa**
1. **Rinse the Quinoa:** Place the quinoa in a fine-mesh sieve and rinse thoroughly under cold water for 1-2 minutes, removing any bitterness.
2. **Cook the Quinoa:** In a medium saucepan, combine the rinsed quinoa, vegetable broth (or water), olive oil, salt, and pepper.
3. **Bring to a Boil:** Bring the mixture to a boil over medium-high heat.
4. **Simmer and Cook:** Reduce the heat to low, cover the saucepan, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy.
5. **Fluff and Set Aside:** Remove the saucepan from the heat and let it sit, covered, for 5 minutes. Fluff the quinoa with a fork and set aside.
**Part 2: Roasting the Vegetables**
1. **Preheat the Oven:** Preheat your oven to 400°F (200°C).
2. **Prepare the Vegetables:** In a large mixing bowl, combine the chopped red bell pepper, yellow bell pepper, zucchini, red onion, and minced garlic.
3. **Season the Vegetables:** Drizzle the vegetables with olive oil and sprinkle with dried oregano, salt, and pepper. Toss to coat evenly.
4. **Roast the Vegetables:** Spread the vegetables in a single layer on a large baking sheet.
5. **Roasting Time:** Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized, flipping halfway through.
**Part 3: Making the Lemon-Herb Dressing**
1. **Combine Ingredients:** In a small bowl, whisk together the olive oil, lemon juice, minced garlic, chopped fresh parsley, chopped fresh mint, salt, and pepper until well combined.
**Part 4: Assembling the Bowls**
1. **Divide the Quinoa:** Divide the cooked quinoa evenly among four bowls.
2. **Add Roasted Vegetables:** Top each bowl with the roasted vegetables.
3. **Add Toppings:** Arrange the cherry tomatoes, Kalamata olives, feta cheese (if using), chopped fresh parsley, chopped fresh mint, and sliced avocado on top of the quinoa and vegetables.
4. **Drizzle with Dressing:** Drizzle each bowl with the Lemon-Herb Dressing.
5. **Garnish and Serve:** Sprinkle with toasted pine nuts or chopped walnuts and serve immediately with lemon wedges.
**Cooking Times:**
* Quinoa: 20 minutes (including simmering and resting)
* Roasted Vegetables: 25 minutes
**Serving Suggestions:**
* **Warm or Cold:** This bowl can be enjoyed warm, at room temperature, or cold.
* **Protein Boost:** Add grilled chicken, chickpeas, or white beans for an extra boost of protein.
* **Spice it Up:** Add a pinch of red pepper flakes to the roasted vegetables for a touch of heat.
* **Meal Prep:** Prepare the quinoa, roasted vegetables, and dressing ahead of time and store them separately in the refrigerator. Assemble the bowls just before serving.
* **Side Dish:** Serve alongside grilled fish or chicken for a complete Mediterranean meal.
* **Variations:** Feel free to substitute vegetables based on your preferences and what's in season. Eggplant, artichoke hearts, and sun-dried tomatoes would also be delicious additions.
**Heart-Healthy Tips:**
* **Use Olive Oil:** Olive oil is a heart-healthy fat that can help lower cholesterol levels.
* **Choose Whole Grains:** Quinoa is a whole grain that is high in fiber, which can help regulate blood sugar levels and lower cholesterol.
* **Load Up on Vegetables:** Vegetables are packed with vitamins, minerals, and antioxidants that can protect your heart.
* **Limit Sodium:** Use low-sodium vegetable broth and be mindful of the amount of salt you add to the recipe.
* **Healthy Fats:** Include sources of healthy fats like avocado, nuts, and seeds.
* **Reduce Saturated Fats:** If using feta cheese, opt for a low-fat variety or use sparingly.
Enjoy this delicious and heart-healthy Mediterranean Quinoa Bowl!
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