Mediterranean Quinoa Bowls (High-Fiber, Vegetarian)

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This Mediterranean Quinoa Bowl recipe is perfect to meal prep and bring for work lunches, especially if you don’t have easy access to a microwave, because you can just eat it cold! I absolutely love the flavor combination in this bowl. ALL THE GOODS. It is also meatless, so it’s an awesome option for all my plant-based friends out there! I love to incorporate multiple vegetarian meals throughout the week, and lunch is one of the best times for me to do that, because I’m not a huge fan of reheated meat.

The chickpeas (or garbanzo beans) + hummus provide a healthy dose of plant-based protein, and the nuts + olive oil offer up some heart-healthy fats! And let us not forget about the delicious fresh veggies — red onions + cucumbers. Quinoa is one of my favorite grains to use in dishes like this, because it keeps well in the fridge for several days. So delish!

Further Food Nutritionist Commentary:

I love the idea of "make-ahead" because it makes being healthy so much easier during your busy week! These Mediterranean quinoa bowls are light yet delicious and satisfying! The hummus, chickpeas and quinoa are great plant-based protein options and help give each serving 14g of protein and 10g of fiber! The pecans help elevate the flavor profile to this bowl and give an added crunch as well as heart-healthy monounsaturated fats!

By Liz Lederman
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Mediterranean Quinoa Bowls (High-Fiber, Vegetarian)

  • Prep Time:5 minutes
  • Cook Time:10-20 minutes
  • Servings: 4

Ingredients

3/4 cup uncooked quinoa
1 medium cucumber, diced
1 medium red onion, chopped
1 can reduced-sodium chickpeas (or garbanzo beans), drained & rinsed
4 heaping tablespoons reduced fat feta cheese crumbles (divided)
4 heaping tablespoons roasted red pepper hummus (divided)
1/3 cup pecan halves (divided)
2 tablespoons extra virgin olive oil
Black pepper, to taste

Instructions

  1. Cook quinoa according to package instructions. (Don’t forget to rinse it beforehand using a fine mesh strainer to remove the bitter coating on the outside.)
  2. While quinoa is cooking, chop up cucumber and red onion, then drain and rinse canned chickpeas.
  3. Once quinoa is done cooking, let it cool, equally divide ingredients into four airtight containers; store in refrigerator for up to 5 days.
Cook quinoa according to package instructions. (Don’t forget to rinse it beforehand using a fine mesh strainer to remove the bitter coating on the outside.) While quinoa is cooking, chop up cucumber and red onion, then drain and rinse canned chickpeas. Once quinoa is done cooking, let it cool, equally divide ingredients into four airtight containers; store in refrigerator for up to 5 days.

Nutrition Information

Per Serving: Calories: 416; Total Fat: 21 g; Saturated Fat: 3 g; Monounsaturated Fat: 9 g; Polyunsaturated Fat: 4 g; Cholesterol: 0 mg; Sodium: 502 mg; Potassium: 691 mg; Carbohydrate: 46 g; Fiber: 10 g; Sugar: 3 g; Protein: 14 g

Nutrition Bonus:

Vitamin C: 9%; Vitamin A: 3%; Iron: 22%; Calcium: 13%

 

Try sprinkling our Daily Turmeric Tonic over these bowls for added anti-inflammatory benefits!

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