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Easy Mediterranean Bowl with Quinoa
Enjoy a nutritious and flavorful Mediterranean Bowl. Customize it to your liking with fresh veggies, protein-rich chickpeas, and creamy hummus.
Prep Time
15 mins
Calories: 871 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 1 cup quinoa uncooked
- 2 ½ cups vegetable broth
- 3 cups chopped spinach divided
- 1 10 ounces package of cherry tomatoes, halved and divided
- 1 large english cucumber chopped and divided
- 1 cup crumbled Feta cheese divided
- 1 cup crunchy chickpeas divided
- 1 cup kalamata olives divided
- ½ cup chopped red onions divided
- 1 cup hummus divided
- Optional garnish: Olive oil salt and pepper
Instructions
- In a large, dry skillet, toast the quinoa over medium heat until golden brown and slightly fragrant.
- Transfer toasted quinoa to a medium-sized pot and mix with the vegetable broth.
- Bring to a rolling boil, reduce heat, cover, and simmer for 15 minutes or until the liquid is completely absorbed.
- Let stand for 5 minutes and then fluff well with a fork.
- Split the quinoa evenly into the bottom of 4 deep bowls.
- Place ¾ cup of the spinach in each bowl.
- Evenly divide and place ¼ of the tomatoes, cucumber, feta cheese, chickpeas, olives, and red onions into each bowl.
- Top each bowl with ¼ cup of the hummus and drizzle with olive oil, optional.
- Sprinkle with salt and pepper, optional, and serve.
Cup of Yum
Notes
- Toasting the quinoa before cooking enhances its nutty flavor, so don't skip this step.
- If you're serving this dish to guests, set up a "bowl bar" with all the toppings so everyone can customize their bowl to their liking.
- Preparing the quinoa ahead of time and storing it in the fridge can save you time during busy weekdays. It makes assembling the bowl quick and convenient.
Nutrition Information
Serving
4g
Calories
871kcal
(44%)
Carbohydrates
125g
(42%)
Protein
28g
(56%)
Fat
31g
(48%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
8g
Monounsaturated Fat
18g
Sodium
4536mg
(189%)
Potassium
1516mg
(43%)
Fiber
18g
(72%)
Sugar
6g
(12%)
Vitamin A
10245IU
(205%)
Vitamin C
25mg
(28%)
Calcium
239mg
(24%)
Iron
11mg
(61%)
Nutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 871
% Daily Value*
| Serving | 4g | |
| Calories | 871kcal | 44% |
| Carbohydrates | 125g | 42% |
| Protein | 28g | 56% |
| Fat | 31g | 48% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 18g | 90% |
| Sodium | 4536mg | 189% |
| Potassium | 1516mg | 32% |
| Fiber | 18g | 72% |
| Sugar | 6g | 12% |
| Vitamin A | 10245IU | 205% |
| Vitamin C | 25mg | 28% |
| Calcium | 239mg | 24% |
| Iron | 11mg | 61% |
* Percent Daily Values are based on a 2,000 calorie diet.