Mediterranean Veggie, Grain & Protein Bowl

Ingredients

  • 1 1/2 cups cooked quinoa
  • 1/2 cucumber, partially peeled, seeds removed and cubed
  • 1/2 cup cherry or grape tomatoes, cut into halves or quarters if larger - or 1 medium tomato, diced
  • 1/2 cup roasted beets, diced
  • 1/2 cup yellow bell pepper, sliced
  • 3- 4 ounces rotisserie or grilled chicken breast, diced
  • 2 tablespoons feta cheese, cut into small cubes or crumbled
  • 6 pitted kalamata olives, cut lengthwise into quarters
  • THE SAUCE
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon fresh garlic, finely chopped (or 1 teaspoon shallot, finely chopped)
  • 2 tablespoons red wine vinegar (or your favorite vinegar like balsamic or apple cider)
  • 2 teaspoons honey or agave nectar
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon dried oregano
  • black pepper and sea salt as desired

Preparation

  1. Have your grains cooked and veggies prepped as this is just one of many marvelous meals you can make is just a few minutes! Use leftovers (call them "prepped-overs") as it's good to plan and cook for future meals and keep it all easy.
  2. It's best to make the sauce first to allow the flavors to develop while you put together your favorite veggies make your beautiful bowl. In a medium bowl combine all of the sauce ingredients mix well with a whisk or a fork. Add 1 tablespoon of the sauce to the beets - stir to combine and allow flavors to develop.
  3. Set 2 bowls (or good storage containers for on-the-go meals) on your counter/table. Divide the quinoa (or your favorite grain) to the 2 bowls then top in any design you desire with the veggie toppings - be creative! Mix and match your favorite flavors, colors & textures. Top with the diced chicken, feta cheese and olives.
  4. Drizzle the remaining sauce over each bowl.
  5. Prep ahead and make an amazing variety of dishes that are packed with great whole grains and a variety of veggies to customize as you like. Feel free to use up leftovers such as shrimp, crab, turkey, sliced steak, diced ham or an egg to add a little extra protein if you wish. Top it with a simple sauce that will tie the whole bowl together with a burst of flavor. Vary the grains or try it on pasta Don't skimp on the veggies and experiment with new flavors and textures like roasted peppers, red onions, carrots, celery, blanched green beans, artichoke hearts, sun dried tomatoes or hearts of palm. Experiment with different herbs such as basil, mint, parsley or dill. Top it all off with a flair- crispy chickpeas, toasted pine nuts, hummus or pesto. Have fun, eat well and enjoy!

Categories

  • Dinner
  • Lunch
  • Salad
  • Grain
  • Plant-Based Protein
  • Poultry
  • Vegetable
  • Gluten Free
  • MHealthy

Nutrition Information

Serves
2
Calories
463.00
Total Fat (g)
22.00
Saturated Fat (g)
4.00
Sodium (mg)
471.00
Total Carbohydrates (g)
50.00
Dietary Fiber (g)
7.00
Protein (g)
22.00