Description
A comforting, nourishing bowl inspired by Mediterranean traditions, packed with fresh veggies, lean protein, grains, and zesty sauces for a wholesome dinner or quick lunch.
Ingredients
Scale
- 2 cups cooked quinoa or brown rice
- 1 cup roasted zucchini
- 1 cup chopped cucumbers
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup hummus or tzatziki
- 1/4 cup feta cheese or olives
- 1 tbsp olive oil
- 1/2 tsp dried oregano
- Salt and pepper to taste
- Protein: 1 cup grilled chicken, chickpeas, or salmon
Instructions
- Cook quinoa or brown rice according to package instructions. Set aside.
- Preheat oven to 400°F (200°C). Spread zucchini on a baking sheet, drizzle with olive oil, and season with salt, pepper, and oregano. Roast for 20 minutes.
- Prepare toppings: slice cucumbers, cherry tomatoes, and red onion.
- Choose your protein: grill chicken, roast salmon, or sauté chickpeas with spices.
- Assemble bowls: add a base of grains, layer on roasted veggies, protein, and raw vegetables.
- Top with hummus, tzatziki, or a light vinaigrette.
- Garnish with feta cheese or olives. Serve warm or chilled.
Notes
Keep ingredients stored separately for freshness. Great for meal prep mix and match proteins and sauces throughout the week.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Healthy Bowls
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 5g
- Sodium: 480mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 7g
- Protein: 22g
- Cholesterol: 45mg