There has been a lot of interest in one pot/pan meals and it makes sense because who doesn’t like a smorgasbord of really good food to choose from that after you eat there is only one dish to wash? If that appeals to you then this Pan Sheet Meal Prep for Beginners is just the thing for you. Grab The Mediterranean Bowl Taking the best of these nutrient-dense, tasty Mediterranean ingredients and focusing on lean proteins, fresh vegetables and fruits, whole grains and heart-healthy fats this bowl is a meal-in-a-bowl idea I think you are going to love! At yumy24. At SkinnyMs.com, we believe that good recipes can also help you be healthy.
THE MEDITERRANEAN BOWL This is our failsafe, 5-minute meal for when you just can’t be bothered doing much more than picking at the fridge.
This is Why the Mediterranean Bowl is Ideal for Clean Eating
The Mediterranean diet is renowned for its heart-healthy properties, anti-inflammatory effects, and weight control. The secret of this diet is in the emphasis on whole foods such as vegetables, fruit, beans, fish, and healthy fats. Put these components together into a bowl and you have yourself an easy-to-make well-balanced meal that will leave you feeling content.
Mediterranean Bowl Ingredients
What I used to make my tasty and healthy mediterranean bowl:
Quinoa or Brown Rice — 1 cup (cooked)
Grilled Chicken or Chickpeas: 1 fillet (or ½ cup for chickpeas)
Cucumber: ½ cup, diced
Halved cherry tomatoes: ½ cup
Pitted, sliced 1/4 cup kalamata olives
However, you.. Red Onion: ¼ cup ( thinly sliced.
Feta Cheese: ¼ cup, crumbled
Hummus: 2 tablespoons
Tzatziki Sauce: 2 tablespoons
Spinach or Arugula: 1 cup
Lemon Wedges: for garnish
Olive Oil: 1 tablespoon
Lemon Juice: 1 tablespoon
Dried Oregano: 1 teaspoon
Salt and Pepper: to taste
Mediterranean Bowl Recipe. — A Step by step guide
Step 1: Cook the Grains
Prepare quinoa or brown rice according to package direction. These grains provide ample fiber and a strong foundation for your Mediterranean bowl. If you are looking for a plant-based meal, quinoa has all the essential amino acids of complete protein so it is a good choice. Remove from the oven and let it cool slightly.
Step 2: Prepare the Protein
Grilled Chicken if using grilled chicken season with salt, pepper and oregano and grill for 6-8 minutes on each side over medium heat until cooked through. After its done, let it stand for a few minutes before slicing into thin strips.
Chickpeas: Replace chicken with chickpeas for a vegetarian / vegan option. Drizzle the chickpeas with olive oil, salt, pepper and a light dusting of oregano before baking at 400° F (200°C) for 20-25 minutes until crunchy.
Step 3: Prep the Veggies
As the grains and protein are cooking prepare the veggies chop them up;
Cucumber – Dice for a crunchy-refreshing contrast.
Cherry Tomatoes: Cut the small tomatoes in half to add sweetness.
Red Onion: I thinly sliced the red onion for a bit of heat.
Then cut Kalamata pickles to enjoy their dense, meaty taste.
Add spinach or arugula as leafy greens for more fiber, vitamins, and minerals.
How to Make a Mediterranean Bowl Step 4: Prepare Your Mediterranean Bowl
Here is the fun part- putting together your Mediterranean bowl! Follow these simple steps:
Add the quinoa/brown rice as your grains to the bottom of your glass
Add the protein: To one side of the bowl, add in your sliced grilled chicken or roasted chickpeas.
Cucumber, Tomato, Red Onion, Olives (This one will be the topping: place all these around in a circle on top)
Healthy fats: Crumbled feta cheese and a dollop of hummus will provide a much needed creamy, rich bite to the bowl, so you don’t miss mayo or heavy dressings.
Tzatziki drizzle: Drizzle in about 1-2 spoonful tablespoon of tzatziki sauce for a tangy, creamy touch.
Garnish: Drizzle a little olive oil on top, then squeeze fresh lemon juice and sprinkle dried oregano. Serving Suggestion: Serve with wedges of lemon for an extra flavor burst.
Another Reason Why This Mediterranean is Good for You
MEDITERRANEAN BOWL: this nutritious melange adds freshness to meals, makes every bite divine and full of flavor, and includes all the healthy ingredients for better health.
High in protein:Grilled chicken or chickpeas fuel your muscle repair and keep the hunger pangs at bay.
Quinoa is full of fiber to aid digestion and help control blood sugar, a little bit more when combined with vegetables and leafy greens.
Good for Your Heart: The olive oil, feta and Kalamata olives provide monounsaturated fats that can help reduce inflammation and support brain health.
Vegetables are Nutrient-Dense:The vegetables contain an array of vitamins and minerals such as Vitamin C, Potassium, Antioxidants.
Make it Your Own Mediterranean Bowl
THE BEAUTIFUL THING OF MEDITERRANEAN BOWLS is their adaptability. Making this recipe your own There are several ways you can make this fantastic recipe your own, including
Grain Change-Up: Instead of quinoa or brown rice, go for farro, couscous, or barley for a change in taste and consistency.
Opt for a Fresh Protein:Swap out chicken and chickpeas for grilled shrimp, tofu or falafel.
Go Veggie:Roasted red peppers, artichoke hearts, and zucchini are good options for adding new textures and flavors to your bowl.
Veganize it: Replace the feta cheese with a vegan alternative Cheese, and replace the tzatziki sauce with tahini or lemon-tahini dressing.
Bring the Heat:Add some crushed red pepper flakes or hot sauce to your Mediterranean bowl, if you are into a lil’ bit of spice.
How To Make These Mediterranean Bowls (Meal Prep Tips/Oven Instructions)
These Mediterranean bowls are also wonderful for prepping ahead, which prevents you from devouring food delivery (guilty!) because a healthy lunch is already waiting. A scrumptious meal packed with nutrition-what more could one ask for. __FYI: Tips to a smooth sail through those hours spent in the kitchen__
Cook Grains in Bulk: Cook up a big pot of quinoa or brown rice at the beginning of the week and keep it in fridge to put bowls together fast.
Prepare Veggies in Advance:Slice your veg and keep them in airtight boxes for when you need them.
Pre-Cook Your Protein:Grill some chicken or roast up chickpeas and store them separately. To eat simply reheat and put together your bowl.
The Mediterranean bowl can be stored in the refrigerator for up to 4 days, so it is great for a busy week when you want to eat something healthy.
Why Yumy24. com Loves Mediterranean Bowls
At yumy24. At SkinnyMs. Here is our extra-special recipe for a Mediterranean bowl, to give you an idea of what delicious and satisfying healthy eating can look like. It has fresh ingredients, is packed with flavor and is so good for you–everything you want in a meal that gets added to the rotation.
This is where our Healthy Bowls category comes into play — a collection of easy, healthful recipes that leave you feeling great. If you need something speedy for lunch, filling enough for dinner or a make-ahead meal prep strategy — Mediterranean bowls are to the rescue!
In Conclusion: Go Make Your Mediterranean Bowl!
Mediterranean Bowl. Are you ready to get eating? That’s right: those ingredients you get under the pretension of living a Mediterranean lifestyle can all come together in one simple recipe. This Mediterranean Bowl is the ideal option for a lazy dinner or a quick meal prep this bowl ticks all those boxes we want on that healthy balanced diet!
