Mediterranean Grain Bowl

This Mediterranean Grain Bowl is a vibrant and nutritious dish packed with flavorful ingredients and textures. It's perfect for a healthy lunch, combining whole grains, fresh vegetables, and a tangy dressing for a delightful meal.

Ingredients

• Quinoa - 1 cup
• Water - 2 cups
• Cherry tomatoes - 1 cup, halved
• Cucumber - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Kalamata olives - 1/2 cup, pitted and sliced
• Feta cheese - 100 grams, crumbled
• Fresh parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Garlic - 1 clove, minced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the quinoa under cold water to remove any bitterness.
2. In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and water is absorbed.
3. While the quinoa is cooking, prepare the vegetables. In a large bowl, combine the cherry tomatoes, cucumber, red bell pepper, Kalamata olives, and parsley.
4. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.
5. Once the quinoa is cooked, remove it from heat and let it sit for 5 minutes before fluffing with a fork.
6. Add the cooked quinoa to the bowl with the vegetables, then pour the dressing over the mixture. Toss gently to combine.
7. Divide the grain bowl into two servings and top with crumbled feta cheese. Serve immediately.

Nutrition

• Calories: 450
• Protein: 12 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 20 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• Rich in fiber from quinoa and vegetables, supporting digestive health.
• Loaded with antioxidants from tomatoes and bell peppers, promoting overall health.

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