Mediterranean Grain Bowl
This vibrant Mediterranean grain bowl features fluffy quinoa topped with fresh vegetables, chickpeas, and a tangy lemon-herb dressing. It's a satisfying and healthful vegetarian lunch option that comes together quickly.
En original oppskrift av Forkin
- Total tid
- 35 min
- Porsjoner
- 2
- Vanskelighetsgrad
- Enkel
- Per porsjon
- 535 kcal
Allergeninformasjon: kan inneholde melk. Kontroller alltid ingredienspakningen hvis du har en allergi.
Forberedelser
Ingredienser
bowl_base
- 0,5 koppquinoa, uncooked
- 1 koppwater
bowl_toppings
- 0,5 stk.cucumber, diced
- 1 koppcherry tomato, halved
- 0,25 stk.red onion, thinly sliced
- 1 koppcanned chickpea, rinsed and drained
- 0,25 koppkalamata olive, pitted and halved
- 0,25 koppfeta cheese, crumbled
garnish
- 2 ssfresh parsley, chopped
dressing
- 1 stk.lemon, juiced
- 3 ssextra virgin olive oil
- 0,5 tsdried oregano
- 1 feddgarlic, minced
- 0,25 tssalt
- 0,13 tsblack pepper, freshly ground
Utstyr
saucepan · fine-mesh sieve · large bowl · whisk · small bowl · serving bowls
Fremgangsmåte
Trinn for trinn
- 1
Rinse the quinoa thoroughly under cold running water in a fine-mesh sieve.
Omtrent 1 min
Kokkens tips: Rinsing removes saponins, which can make quinoa taste bitter.
- 2
Combine the rinsed quinoa and water in a small saucepan.
- 3
Bring the quinoa to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed.
Omtrent 15 min
- 4
Remove the quinoa from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.
Omtrent 5 min
- 5
While the quinoa cooks, prepare the dressing: In a small bowl, whisk together the lemon juice, extra virgin olive oil, dried oregano, minced garlic, salt, and black pepper until well combined.
Omtrent 5 min
- 6
In a large bowl, combine the diced cucumber, halved cherry tomatoes, thinly sliced red onion, rinsed and drained chickpeas, pitted and halved Kalamata olives, and crumbled feta cheese.
Omtrent 5 min
- 7
Divide the cooked quinoa between two serving bowls.
- 8
Top the quinoa with the prepared vegetable and chickpea mixture.
- 9
Drizzle generously with the lemon-herb dressing.
- 10
Garnish with fresh parsley before serving.
Per porsjon
Næringsinnhold
- Kalorier
- 534,7kcal
- Protein
- 14,9g
- Karbohydrater
- 55,5g
- Fett
- 30g
- Fiber
- 10,7g
- Sukker
- 7,1g
Beregnet ut fra ingrediensmengdene i oppskriften. Verdiene kan variere med merkevarer og erstatninger.
Hold den god
Store leftover grain bowl components separately for best freshness, or mixed in an airtight container.
This bowl is best enjoyed cold or at room temperature; do not reheat the entire assembled bowl.
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