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Mediterranean Grain Bowls – Veggie Impressed


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These Mediterranean Grain Bowls characteristic fluffy quinoa, crispy garlic herb roasted chickpeas, lemony cucumber tomato salad, creamy avocado, and a straightforward hummus dressing. They’re filled with taste and vitamins and have turn out to be a meal time staple in our home!

Mediterranean grain bowl with quinoa, chickpeas, cucumber tomato salad, avocado, spinach, and dressing.

These scrumptious, wholesome bowls are excellent for meal prep.

The quinoa, cucumber tomato salad, roasted chickpeas, and hummus dressing can all be made prematurely making these bowls and simple 5 minute weeknight meal.

They’re tasty eaten chilly, room temperature, or heat.

These Mediterranean Grain Bowls are simply custom-made and so versatile!

Elements you want

Recipe ingredients arrayed in individual bowls.

Ingredient notes and substitutions

Quinoa ~ I used white quinoa for these pictures, however I typically use tri-color quinoa. Both works.

The quinoa will be cooked in water or, if you need much more taste, use veggie broth.

These Mediterranen Grain Bowls are an incredible use for leftover quinoa. You could possibly additionally use brown rice, farro, barley, couscous, and many others.

Chickpeas ~ The crispy seasoned roasted chickpeas are a terrific texture element of the dish. Nonetheless, you might heat drained and rinsed chickpeas for a couple of minutes in a skillet with the identical quantity of herbs and spices. They received’t be crispy, however nonetheless scrumptious.

Cannellini beans or baked tofu can be an incredible substitute.

Tomato Cucumber Salad ~ I make this fast tomato cucumber salad as a aspect dish for quite a lot of meals and it really works so completely in these Mediterranean Grain Bowls.

Tomatoes, cucumbers, purple onion, and parsley mix with recent lemon juice and a pinch of salt and pepper. A splash of purple wine vinegar or balsamic vinegar can be a beautiful addition.

Spinach ~ I all the time attempt to add some leafy greens to any vegan bowls recipes that I make.

Make certain to make use of recent greens, not frozen!

When you don’t have spinach, attempt kale or arugula.

Sauce ~ I take advantage of a fast and straightforward hummus dressing to drizzle over the bowls. You could possibly additionally simply use a dollop of your favourite savory hummus.

A drizzle of tahini dressing or scoop of inexperienced goddess dip can be tasty on these Mediterranean Grain Bowls, too.

Extras ~ Just a few creamy avocado slices completed it off. When you nonetheless need extra, attempt including some olives, vegan feta cheese, or fast pickled purple onions.

Find out how to make the recipe

Please scroll right down to the recipe card for precise ingredient measurements and directions.

Cucumber tomato salad mixed in a glass bowl.

To make the cucumber tomato salad: Toss the cucumbers, tomatoes, purple onion, and parsley with recent lemon juice and a pinch of salt and pepper.

Mediterranean grain bowl with quinoa, chickpeas, cucumber tomato salad, avocado, spinach, and dressing.

Assemble all of the parts in particular person bowls and drizzle with the dressing. Serve instantly.

Storage

Retailer all parts of those Mediterranean Grain Bowls individually in particular person containers.

The seasoned roasted chickpeas must be saved in an air-tight container on the counter for greatest outcomes. The whole lot else must be saved within the fridge.

Professional suggestions and tips

~ Prep the parts forward of time so these bowls come collectively in simply minutes.

~ Change out the grains, beans, greens, or sauce for selection and/or to make use of what you have already got.

~ Add additional greens, like roasted purple peppers, sautéed zucchini, or roasted asparagus.

Close up of hummus dressing drizzled over spinach, avocado, and chickpeas.

FAQs

Are grain bowls wholesome?

They definitely will be! All of it depends upon what elements are added to the bowl. Select plant-based entire meals consisting of advanced carbs, lean protein, and wholesome fat. These Mediterranean Grain Bowls are wholesome and scrumptious!

What are grain bowls product of?

Grain bowls will be custom-made to particular person tastes. Sometimes vegan bowls comprise an entire grain (quinoa, rice, farro, barley, and many others.), protein within the type of beans, lentils, tofu, or tempeh, quite a lot of greens, wholesome fat (nuts, seeds, avocado, olives, and many others), and a dairy-free dressing or sauce.

What meals are thought of Mediterranean?

Plant-based meals are plentiful in a Mediterranean weight loss plan, which is predicated on the delicacies present in nations that border the Mediterranean Sea (Italy, Greece, Spain, France, Morocco, and many others). Complete grains, beans, fruit and veggies, nuts and seeds, herbs and spices are all consumed.

Extra vegan bowl recipes

Close up of quinoa and cucumber tomato salad in a dish.

I hope you like this recipe as a lot as we do! When you tried it, please use the ranking system within the recipe card and depart a remark beneath together with your suggestions.

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For much more straightforward household recipes, you’ll want to take a look at my cookbook, The Meatless Monday Household Cookbook!

Two forks in a vegan bowl full of grains, veggies, beans, and sauce.

Mediterranean Grain Bowls

These Mediterranean Grain Bowls characteristic fluffy quinoa, crispy garlic herb roasted chickpeas, lemony cucumber tomato salad, creamy avocado, and a straightforward hummus dressing. They’re filled with taste and vitamins and have turn out to be a meal time staple in our home!

Print Pin Fee

Course: Predominant Dish

Delicacies: American

Food regimen: Gluten Free, Vegan

Prep Time: 10 minutes

Cook dinner Time: 30 minutes

Complete Time: 40 minutes

Servings: 4

Energy: 473kcal

Directions

  • If you have not already, make the Garlic Herb Seasoned Roasted Chickpeas.

  • In a medium mixing bowl, toss collectively the cucumber, tomatoes, purple onion, parsley, and lemon juice. Sprinkle with a pinch of salt and freshly cracked black pepper and blend nicely.

  • To plate: In every particular person bowl add ½ cup of spinach, ½ cup cooked quinoa, ¼th of the cucumber tomato salad, ¼th of the avocado slices, and about ¼ cup of Garlic Herb Seasoned Roasted Chickpeas. Drizzle just a few tablespoons of the Straightforward Hummus Dressing excessive.

  • End with an additional squeeze of recent lemon juice or some freshly cracked black pepper, if desired.

Notes

~ Prep the parts forward of time so these bowls come collectively in simply minutes. ~ When you don’t have the parts prepped forward of time, begin with the Garlic Herb Seasoned Roasted Chickpeas. Whereas the chickpeas are within the oven, cook dinner the quinoa. Then toss collectively the cucumber tomato salad. And eventually, whisk up the Straightforward Hummus Dressing. ~ Change out the grains, beans, greens, or sauce for selection and/or to make use of what you have already got. ~ Add additional greens, like roasted purple peppers, sautéed zucchini, or roasted asparagus. ~ You might have leftover Hummus Dressing.  It should preserve in an air-tight container within the fridge for as much as per week.

Vitamin

Energy: 473kcal | Carbohydrates: 61g | Protein: 17g | Fats: 18g | Sodium: 681mg | Potassium: 1140mg | Fiber: 16g | Sugar: 6g

Vitamin values are calculated utilizing on-line calculators and are estimates solely. Please confirm utilizing your individual knowledge.


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