Nutrijoy

Mediterranean Sunshine

Mediterranean Sunshine Bowl

This vibrant and nutritious bowl is packed with fresh vegetables, hearty grains, and flavorful Mediterranean ingredients, offering a perfect balance of protein, fiber, and healthy fats.

Serving Size: 1-2

Prep Time: 15-20 minutes

Cook Time: 15-25 minutes (primarily for quinoa/protein, if cooking from scratch)

Total Time: 30-45 minutes

Ingredients:

For the Bowl Base:

  • 1/2 cup cooked quinoa (or brown rice, farro, couscous)
  • 1-2 cups mixed greens (spinach, arugula, or romaine)

For the Fresh Veggies & Toppings:

  • 1/2 cup cherry tomatoes, halved
  • 1/2 English cucumber, diced
  • 1/4 cup Kalamata olives, pitted and halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup crumbled feta cheese (optional, or use a dairy-free alternative)
  • 2 tablespoons fresh parsley or mint, chopped (for garnish)
  • Optional Protein (choose one or more):
    • 1/2 cup roasted chickpeas (recipe below)
    • 3-4 oz grilled chicken breast, sliced
    • 3-4 oz cooked salmon
    • 1-2 hard-boiled eggs, sliced

For the Roasted Chickpeas (Optional, if using):

  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • Salt and black pepper to taste

For the Lemon Herb Vinaigrette:

  • 2 tablespoons extra virgin olive oil
  • 1-2 tablespoons fresh lemon juice (to taste)
  • 1/2 teaspoon dried oregano (or 1 teaspoon fresh, chopped)
  • 1/4 teaspoon garlic powder (or 1/2 clove fresh garlic, minced)
  • Pinch of salt and black pepper

Optional additions for extra flavor/texture:

  • Hummus (a dollop or two)
  • Roasted red bell peppers (jarred or freshly roasted)
  • Artichoke hearts (marinated or canned)
  • Avocado slices

Instructions:

  1. Cook the Quinoa (or other grain):
    • If using quinoa, rinse 1/2 cup of quinoa under cold water. Combine with 1 cup of water or vegetable broth in a small saucepan.
    • Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed and the quinoa is fluffy. Let it sit for 5 minutes, then fluff with a fork. Set aside to cool slightly.
  2. Roast the Chickpeas (if using):
    • Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
    • In a bowl, toss the drained and rinsed chickpeas with olive oil, garlic powder, smoked paprika, oregano, salt, and pepper until evenly coated.
    • Spread the seasoned chickpeas in a single layer on the prepared baking sheet. Roast for 20-25 minutes, stirring halfway through, until crispy and golden brown.
  3. Prepare Other Proteins (if using):
    • If using grilled chicken or salmon, cook according to your preferred method and slice or flake.
    • If using hard-boiled eggs, prepare them and slice.
  4. Chop the Fresh Vegetables:
    • While the quinoa and chickpeas are cooking, prepare your fresh vegetables: halve the cherry tomatoes, dice the cucumber, halve the Kalamata olives, and thinly slice the red onion. Chop fresh parsley or mint.
  5. Make the Lemon Herb Vinaigrette:
    • In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, garlic powder, salt, and black pepper until well combined.
  6. Assemble the Bowl:
    • In a large serving bowl, create a bed of mixed greens.
    • Arrange the cooled quinoa on one side of the bowl.
    • Artfully arrange the chopped cherry tomatoes, diced cucumber, Kalamata olives, and thinly sliced red onion around the bowl.
    • Add your chosen protein (roasted chickpeas, grilled chicken, salmon, or hard-boiled eggs) to the bowl.
    • If desired, add a dollop of hummus, roasted red peppers, artichoke hearts, or avocado slices.
    • Crumble feta cheese over the top.
  7. Dress and Serve:
    • Drizzle the Lemon Herb Vinaigrette generously over the entire bowl.
    • Garnish with fresh chopped parsley or mint.
    • Serve immediately and enjoy your delicious and nutritious Mediterranean Sunshine Bowl!

Meal Prep Tip: You can cook the quinoa and roast the chickpeas ahead of time (store separately in airtight containers in the fridge). Chop your vegetables on the day of assembly for maximum freshness, or prep them the day before and store in the fridge. The dressing can also be made in advance and stored in a sealed jar. This makes for a quick and easy lunch during busy weekdays!