Mediterranean Grain Bowl
Hearty grains form the base of this bowl, layered with fresh vegetables, olives, cucumber, and a bright lemon-herb dressing that ties the components together. The flavor profile draws on classic Mediterranean pantry staples — olive oil, garlic, and fresh herbs. Most of the prep is simple chopping and assembly, keeping total time under 30 minutes.
Ingredients
Grains & Vegetables
- 1 cup quinoa rinsed
- 2 tablespoons extra-virgin olive oil plus more for drizzling
- 1 cup cherry tomatoes halved
- 1 cup English cucumber diced
- ½ medium red onion thinly sliced
- ¼ cup kalamata olives pitted and sliced
- 1 small avocado ripe, sliced
Dressing
- 3 tablespoons lemon juice freshly squeezed
- 1 clove garlic minced
- 1 teaspoon dijon mustard
- ¼ teaspoon sea salt or to taste
- ¼ teaspoon black pepper freshly cracked
- ¼ cup fresh parsley chopped
- ¼ cup fresh mint chopped
Instructions
- Cook the quinoa: In a medium saucepan, bring 2 cups (480 ml) of water to a boil. Add the rinsed quinoa, reduce heat to simmer, cover, and cook for 15 minutes until fluffy. Remove from heat and let sit for 5 minutes, then fluff with a fork.
- Prepare the dressing: In a small bowl, whisk together the lemon juice, minced garlic, dijon mustard, sea salt, and black pepper. Gradually add 2 tablespoons of olive oil while continuing to whisk until the dressing emulsifies.
- Assemble the grain bowl: In a large serving bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, and kalamata olives. Drizzle with the dressing and toss gently to combine.
- Add the final touches: Top the salad with sliced avocado and sprinkle with fresh parsley and mint. For a burst of flavor, drizzle a little olive oil over the top before serving.
Notes
For a more robust flavor, consider toasting the quinoa lightly in a dry pan before cooking. If parsley and mint are unavailable, basil or cilantro can provide an alternative twist. Adjust the olive oil and lemon juice to suit your taste preference.
Nutrition
Calories: 335kcalCarbohydrates: 37gProtein: 8gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gSodium: 305mgPotassium: 681mgFiber: 8gSugar: 3gVitamin A: 760IUVitamin C: 26mgCalcium: 57mgIron: 3mg
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