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What makes an ideal lunch? For me, the noon meal is a time to hit pause on my to-do record and deal with myself to one thing scrumptious and satisfying. It’s a welcome break within the day the place I can get restored for no matter comes subsequent. It’s additionally a chance to pack in as many energy-boosting vitamins as doable—that 3pm stoop is actual, and in my expertise it’s immediately tied to what I ate for lunch that day. This Mediterranean Grain Bowl is my present lunchtime obsession. Not solely is it simple to meal prep fully on the weekend, it additionally combines so lots of the high longevity foods right into a scrumptious meal that reinforces coronary heart and mind well being.
The method for any good grain bowl is usually a mix of fiber-rich entire grains with protein and veggies, making it a one-bowl nutrient-packed meal. To make it actually scrumptious, take into consideration including distinction with taste, texture, and colour. I prefer to provide you with a free “theme” for my grain bowls—say, Mexican or Fall Flavors—to tie every thing collectively.
For right this moment’s grain bowl (admittedly my new favourite), I used to be impressed by the flavors in a standard Greek salad. Then I added different heart-healthy Mediterranean elements to degree it up and preserve me feeling full and energized. Scroll on for precisely how this colourful, scrumptious, and tremendous wholesome Mediterranean Grain Bowl comes collectively in lower than half-hour.
Why we love the Mediterranean diet
As someone who loves to eat delicious food and prioritizes optimum health, I’m always looking for a way of eating that both satisfies and nourishes my body. Despite all the conflicting dietary information out there, it’s hard to argue with the Mediterranean diet. Not solely is it stuffed with essentially the most flavor-packed and satisfying meals (good day EVOO!), it’s additionally backed by science because the food regimen that’s most useful in lowering the danger of persistent ailments and selling total well-being.
The Mediterranean food regimen’s wholesome plant-based proteins, fat, fiber-rich grains, and veggies are all discovered on this bowl, therefore the identify.
How to make these Mediterranean Grain Bowls
One of the many reasons I love this grain bowl recipe is that you can prep all the ingredients on the weekend, toss it together, and keep it in the fridge to eat for lunch all week. My kinda meal prep. The elements are sturdy sufficient to carry up with out turning into soggy—in actual fact, I feel the flavors get even higher after marinating in a single day. Right here’s the rundown:
First, you’re going to make your quinoa based on the bundle instructions. My very own secret to fluffy and non-soggy quinoa? Throughout the “cooling” step, place a double-layered paper towel between the pot and the lid for about 10 minutes. The towel absorbs any extra water evaporating off the quinoa, leaving it the proper consistency.
Subsequent, you’re going to cut up your cucumber, tomatoes, and pink onion. Halve the olives and grapes, and chop up all of your herbs. I like to make use of tons of herbs on this to make it virtually tabbouleh-like. Mint, parsley, and basil are my favourite, however any recent herbs like chives or dill work fantastically too.
Next, rinse and drain your chickpeas. You can absolutely make chickpeas from dried and they’ll be even more delicious, but I usually take a welcome shortcut with good-quality canned chickpeas.
Then, make the simplest dressing by shaking up lemon juice, olive oil, plain greek yogurt, and a squeeze of agave or honey in a mason jar.
Finally, you simply toss the cooked quinoa with all your veggies and herbs, add some dressing and toss again, then top it with feta. It’s truly the best flavor combo—the grapes are a little outside-the-box, but their pop of sweetness is where it’s at.
Meal prep tips for success
If you’re going to prep this Mediterranean Grain Bowl in advance like I do, here are a few things to keep in mind:
- You can either prep all the ingredients and keep them separated in the fridge, or you can go ahead and toss it together and store the entire grain salad in an airtight container in the fridge. I do like to hold off on adding the dressing until just before serving.
- Cook your quinoa, and let it cool down all the way before tossing with other ingredients. You don’t want any excess steam adding water and making this dish soggy.
- Feel free to eat this cold right out of the fridge, or it’s also great served at room temp—making this the perfect dish to pack for a picnic.
Other Mediterranean-Inspired Recipes You’ll Love
Lemony Spring Pasta Salad with Olives, Artichokes, and Bacon
Pack this vibrant and zesty spring pasta salad for each picnic all season. Tremendous simple to toss collectively, it’s bursting with greens and a lot taste.
Eggplant and Ricotta Flatbread Pizza
This wholesome flatbread pizza recipe is topped with eggplant, tomatoes, and ricotta. It’s the proper easy summer time dinner.
Mediterranean Baked Salmon with Tomatoes, Olives, and Capers
This wholesome one-dish marvel is ideal for a busy weeknight or a Saturday evening with pals. Baking the salmon with the greens and lemon slices yields a wonderfully tender and flavorful fish each time, because the veggies launch their juices to create their very own flavorful sauce.
Description
This wholesome and scrumptious grain bowl is filled with heart-healthy, longevity-boosting elements. Make it on the weekend—get pleasure from for lunch all week.
- 1/2 cup quinoa
- 1 seedless cucumber
- 1 massive tomato (or a handful of cherry tomatoes)
- 1/2 cup black olives, pitted
- 1 can chickpeas
- 1 cup of seedless pink or black grapes
- 1/4 pink onion
- 1/2 cup mint
- 1/4 cup parsley
- 1/2 cup basil
- 1/2 cup feta, crumbled
- kosher salt and freshly floor black pepper, to style
for the lemon-yogurt dressing:
- juice of 1 massive lemon
- 1/4 cup olive oil
- 1 – 2 tablespoons plain greek yogurt
- 2 tablespoons agave
- kosher salt and freshly floor black pepper, to style
- Prepare dinner the quinoa based on the bundle instructions. Throughout the “cooling” step, place a paper towel between the pot and the lid to completely take in all of the water. Let cool fully.
- In the meantime, chop the cucumber, tomato, and pink onion. Halve the black olives and halve the grapes.
- Rinse and drain the chickpeas.
- Finely chop all of the herbs.
- In a big serving bowl, toss the cooled quinoa with the cucumber, tomato, olives, chickpeas, grapes, onion, and herbs.
- Make the dressing by shaking up all of the elements in a jar till mixed, then drizzle a bit over the salad and style. Add roughly as desired.
- Crumble feta excessive, season with salt and pepper. Eat!
Notes
- Be at liberty to sub any recent summer time herbs. Chives, dill, and cilantro may all work fantastically.
- Prep this on the weekend and retailer in an hermetic container within the fridge for as much as 4 days. Add dressing simply earlier than serving to maintain from getting soggy.
- Prep Time: 20
- Class: Lunch
- Delicacies: Mediterranean
Key phrases: mediterranean food regimen, grain bowl, lunch, wholesome, vegetarian, simple, meal prep
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