Recipe: Mediterranean Quinoa Bowl

Author: Selena DeVries - Healthbean Nutrition  •  Date: June 12, 2016  •  Appears in: Recipe

Recipe: Mediterranean Quinoa Bowl

Mediterranean diet is making headlines lately as being a good way to shed off excess pounds. Try this delicious Mediterranean Quinoa Bowl from Selena at Healthbean Nutrition, it will surely leave you satisfied and wanting more, without the guilt!

Roasted Vegetables:

3 bell peppers, core removed and cut lengthwise
1 medium yellow zucchini, cut into 1/4″ rounds
2 tablespoon extra virgin olive oil
1-2 tablespoon balsamic vinegar
1/4 teaspoon salt

Quinoa:

1 cup dry quinoa
1 3/4 cup water
1 tablespoon extra virgin olive oil
1/4 teaspoon salt
1 lime, juiced
1 small bunch parsley (about 1 cup), minced

Dressing:

1/4 cup extra virgin olive oil
2 limes, juiced
1/8 teaspoon salt
1 tablespoon honey (if on low FODMAP diet, use maple syrup instead)

Other:

2 cups cooked or canned and rinsed lentils (1/2 cup/person).  If on low FODMAP diet, use canned and rinsed lentils as they are typically better tolerated.
2 cups raw greens of choice such as arugula or spinach

1.  Preheat over to 400F.  Dress the vegetables with olive oil and balsamic and roast for 25-30 minutes until nicely browned.

2.  While the vegetables are cooking, get the quinoa going.  Mix the quinoa and water together.  Bring to boil with the lid on the pot.  Once boiling, reduce to a simmer for 15-17 minutes.  Turn the heat off and let quinoa sit for 5 minutes with the lid on.  Once slightly cooled, add in the parsley, olive oil, lime, and salt.  Mix.

3.  Grab a jar, mix together the dressing ingredients.  Shake to mix.

4.  Make the bowls:  Put in a 1/2 cup or so of quinoa on the bottom, top with 1/4 portion of the vegetables (about 1 cup), top with 1/2 cup lentils and a small handful of greens.  Drizzle on 1-2 TBP dressing.

Additional flavour enhancers, if desired:  Top off with freshly grated parmesan cheese, pesto, or hummus.

Enjoy!

Selena DeVries - Healthbean Nutrition

Author

I’m Selena, a celiac dietitian with a fresh and unique perspective on health. At Healthbean Nutrition, we use a an integrative approach to health so you can finally achieve a healthy and happy digestive system! We do this by recognizing the important relationship among sleep, relationships, stress, physical activity, and, of course, the food we eat. At Healthbean Nutrition, we offer nutrition coaching, digestive health services, and wellness events online and in the beautiful Okanagan valley. www.healthbean.ca
Read more by Selena DeVries - Healthbean Nutrition

Add new comment

CAPTCHA
This question is for testing whether or not you are a human visitor and to prevent automated spam submissions.
Image CAPTCHA
Enter the characters shown in the image.