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Forkin
Усі рецепти
LunchMain Course

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.

Оригінальний рецепт від Forkin

Загальний час
35 хв
Порції
2
Складність
Легко
На порцію
535 kcal
ВегетаріанськийБез глютену

Інформація про алергени: може містити молоко. Якщо у вас є алергія, завжди перевіряйте паковання інгредієнтів.

Mediterranean Grain Bowl

Підготовка

Інгредієнти

bowl_base

  • 0,5 склянкаquinoa, uncooked
  • 1 склянкаwater

bowl_toppings

  • 0,5 шт.cucumber, diced
  • 1 склянкаcherry tomato, halved
  • 0,25 шт.red onion, thinly sliced
  • 1 склянкаcanned chickpea, rinsed and drained
  • 0,25 склянкаkalamata olive, pitted and halved
  • 0,25 склянкаfeta cheese, crumbled

garnish

  • 2 ст. л.fresh parsley, chopped

dressing

  • 1 шт.lemon, juiced
  • 3 ст. л.extra virgin olive oil
  • 0,5 ч. л.dried oregano
  • 1 зубчикgarlic, minced
  • 0,25 ч. л.salt
  • 0,13 ч. л.black pepper, freshly ground

Приладдя

saucepan · fine-mesh sieve · large bowl · whisk · small bowl · serving bowls

Спосіб приготування

Крок за кроком

  1. 1

    Rinse the quinoa thoroughly under cold running water in a fine-mesh sieve.

    Близько 1 хв

    Примітка кухаря: Rinsing removes saponins, which can make quinoa taste bitter.

  2. 2

    Combine the rinsed quinoa and water in a small saucepan.

  3. 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.

    Близько 15 хв

  4. 4

    Remove the quinoa from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.

    Близько 5 хв

  5. 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.

    Близько 5 хв

  6. 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.

    Близько 5 хв

  7. 7

    Divide the cooked quinoa between two serving bowls.

  8. 8

    Top the quinoa with the prepared vegetable and chickpea mixture.

  9. 9

    Drizzle generously with the lemon-herb dressing.

  10. 10

    Garnish with fresh parsley before serving.

На порцію

Харчова цінність

70%Оцінка
Калорії
534,7kcal
Білки
14,9g
Вуглеводи
55,5g
Жири
30g
Клітковина
10,7g
Цукри
7,1g

Розраховано за кількістю інгредієнтів у рецепті. Значення можуть відрізнятися залежно від брендів і замін.

Правильне зберігання

Зберігання

Store leftover grain bowl components separately for best freshness, or mixed in an airtight container.

Розігрівання

This bowl is best enjoyed cold or at room temperature; do not reheat the entire assembled bowl.

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