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Mediterranean Quinoa Bowl
This mediterranean quinoa bowl combines quinoa, roasted chickpeas, spinach, red onion, kalamata olives and feta cheese all drizzled in a lemon dressing and tzatziki sauce. Great for meal prep!
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings: 4
Calories: 579 kcal
Course:
Lunch
Cuisine:
Mediterranean
Ingredients
Quinoa
- ⅔ cup dry quinoa
- 1 ⅓ cup water
Chickpeas
- 1 15 oz can chickpeas drained, rinsed and patted dry
- 1 teaspoon olive oil
- 1 teaspoon lemon juice
- ½ teaspoon oregano
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon pepper
Bowl
- 4 cups baby spinach or arugula loosely packed
- 1 cup cucumber chopped
- 1 cup cherry tomatoes chopped
- ½ cup red onion chopped
- ½ cup feta cheese crumbled
- ¼ cup kalamata olives
- Lemon Vinaigrette
- hummus for serving
- Tzatziki sauce for drizzling
- fresh parsley for serving
Instructions
- Preheat oven to 400°F and line a baking sheet with parchment paper.
- Rinse and drain quinoa, if desired. Add quinoa and water to a saucepan and bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork and let cool for 5-10 minutes.
- Add the chickpeas to a mixing bowl with oil and seasonings. Use your hands to coat the chickpeas well. Pour chickpeas onto a baking sheet. Bake for 20 minutes flipping halfway. Once cooked, set aside to cool.
- If you haven't already, make the dressing and set aside.
- To make the bowls, add about ½ cup cooked quinoa, 1 cup greens, ¼ cup cucumber, ¼ cup tomatoes, 2 Tablespoons onion, 2 Tablespoons feta cheese, 1 Tablespoon kalamata olives and scoop of hummus to 4 bowls. Divide chickpeas evenly and add to bowls then drizzle with tzatziki and dressing. Serve immediately.
Cup of Yum
Nutrition Information
Serving
1 bowl
Calories
579kcal
(29%)
Carbohydrates
54g
(18%)
Protein
18g
(36%)
Fat
32g
(49%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Cholesterol
17mg
(6%)
Sodium
1153mg
(48%)
Potassium
687mg
(20%)
Fiber
10g
(40%)
Sugar
6g
(12%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 579
% Daily Value*
| Serving | 1 bowl | |
| Calories | 579kcal | 29% |
| Carbohydrates | 54g | 18% |
| Protein | 18g | 36% |
| Fat | 32g | 49% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Cholesterol | 17mg | 6% |
| Sodium | 1153mg | 48% |
| Potassium | 687mg | 15% |
| Fiber | 10g | 40% |
| Sugar | 6g | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.