Description
This vibrant Mediterranean bowl is a wholesome and colorful meal featuring fluffy quinoa, roasted cherry tomatoes and red bell pepper, fresh cucumber, creamy avocado, and nutrient-rich kale or spinach. Finished with a refreshing lemon and olive oil dressing and fresh herbs, it’s a perfect light lunch or dinner bursting with Mediterranean flavors and textures.
Ingredients
Scale
Grains
- 1 cup quinoa
Vegetables & Greens
- 1 cup cherry tomatoes (halved)
- 1 cucumber (sliced)
- 1 red bell pepper (chopped)
- 2 cups kale or spinach (chopped)
- 1 avocado (diced)
Dressings & Seasonings
- 2 tbsp olive oil (plus extra for massaging kale and roasting vegetables)
- Juice of 1 lemon
- Fresh herbs (such as parsley or basil, chopped)
- Salt and pepper to taste
Instructions
- Cook the quinoa: Rinse the quinoa thoroughly under cold water to remove its natural bitterness. In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 15 minutes or until all the water is absorbed and the quinoa is fluffy and tender.
- Roast the vegetables: Preheat your oven to 400°F (200°C). Place the halved cherry tomatoes and chopped red bell pepper in a mixing bowl. Toss them with olive oil, salt, and pepper to coat evenly. Spread the vegetables on a baking sheet in a single layer. Roast in the oven for about 20 minutes until they are tender and lightly charred, developing a deeper flavor.
- Prepare the greens: Wash and chop the kale or spinach. If using kale, massage it gently with a little olive oil to soften the leaves and reduce bitterness, making it more pleasant to eat raw. Spinach can be used as is or lightly massaged as well.
- Assemble the bowl: Start by layering the cooked quinoa evenly as the base in your serving bowls. Add the massaged greens on top of the quinoa, followed by the roasted cherry tomatoes and red bell pepper. Arrange the fresh cucumber slices and diced avocado on top for a refreshing crunch and creaminess.
- Finish with a drizzle: Drizzle the juice of one lemon and a little extra olive oil over the assembled bowls. Sprinkle chopped fresh herbs such as parsley or basil across the top to add brightness and a fresh aroma. Serve immediately to enjoy the contrasting textures and vibrant Mediterranean flavors.
Notes
- Quinoa can be cooked in vegetable broth instead of water for extra flavor.
- Feel free to substitute kale with spinach or other leafy greens like arugula or chard.
- Roast the vegetables ahead of time and store in the fridge for up to 3 days for quick meal prep.
- Add toasted nuts, seeds, or feta cheese for extra texture and protein, if desired.
- Adjust seasoning and lemon juice to taste for a more tangy or mild flavor.
