Mediterranean Quinoa Bowl Recipe with Red Bell Pepper Sauce
Cuisine: Mediterranean | Course: Dinner | Diet: High Protein Vegetarian
Description:
Quinoa is a nutritional powerhouse, but its slightly bland taste can sometimes make it a challenge to incorporate into your meals. This Mediterranean Quinoa Bowl transforms the humble grain into a flavorful and satisfying dish with the help of fresh, vibrant vegetables and a smoky, tangy red bell pepper sauce. This versatile recipe lets you use seasonal vegetables of your choice, and for an indulgent twist, you can top your bowl with crumbled feta cheese. Whether you’re looking for a light meal or a side dish, this Mediterranean-inspired bowl is sure to satisfy.
Ingredients
For the Quinoa Bowl
| Ingredient | Quantity |
|---|---|
| Quinoa | 1 cup |
| Mixed vegetables (blanched, such as broccoli, beans, corn, carrots, mushrooms, etc.) | 1 cup |
| Tomatoes | 2, chopped |
| Spring onion greens | 3-4 stalks, chopped |
| Fresh herbs (parsley, basil, etc.) | Handful, chopped |
| Lemon juice | 1 tablespoon |
| Black pepper powder | 1/2 teaspoon |
| Black olives | 8, sliced or chopped |
| Salt | To taste |
For the Red Bell Pepper Sauce
| Ingredient | Quantity |
|---|---|
| Red Bell peppers (capsicum) | 2, chargrilled and peeled |
| Whole almonds (or walnuts) | 10-12, soaked (optional) |
| Lemon juice | 1 tablespoon |
| Pomegranate molasses (optional) | 2 teaspoons |
| Salt | To taste |
| Paprika powder | 1/2 teaspoon |
| Extra virgin olive oil | 1 tablespoon |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Yield: 2-4 servings
Instructions:
-
Chargrill the Bell Peppers:
Start by chargrilling the red bell peppers over an open flame until their skin is evenly roasted and blackened. Allow them to cool, then peel off the blackened skin, remove the seeds, and chop the flesh. -
Prepare the Red Bell Pepper Sauce:
In a blender, combine the chopped bell peppers, soaked almonds (or walnuts), lemon juice, pomegranate molasses (optional), salt, paprika, and extra virgin olive oil. Blend until smooth and creamy. Set aside. -
Cook the Quinoa:
While preparing the sauce, cook the quinoa according to package instructions. Once cooked, let it cool to room temperature. -
Prepare the Bowl:
In a large mixing bowl, combine the cooled quinoa, blanched mixed vegetables, chopped tomatoes, spring onion greens, fresh herbs, lemon juice, black olives, salt, and black pepper. Toss everything together gently to combine. -
Assemble the Mediterranean Quinoa Bowl:
Divide the quinoa mixture into individual bowls. Top each bowl with a generous amount of the red bell pepper sauce. -
Chill (Optional):
For an extra refreshing touch, chill the quinoa bowls in the refrigerator for about 30 minutes before serving. This step is optional but enhances the flavors. -
Serve:
Serve the Mediterranean Quinoa Bowl on its own as a light meal, or pair it with homemade hummus and pita bread for a more substantial dinner.
Notes:
-
Seasonal Variations: Feel free to use any seasonal vegetables you have on hand. This dish is highly adaptable, allowing you to incorporate what’s fresh and available.
-
Optional Feta: If you’re not strictly vegetarian or want a more indulgent version, you can crumble some feta cheese on top of the bowl before serving.
-
Pomegranate Molasses: Pomegranate molasses adds a tangy, slightly sweet depth to the sauce. However, it’s optional, and you can still enjoy the bowl without it.
Enjoy this flavorful Mediterranean Quinoa Bowl as a light, nutritious dinner that will leave you feeling satisfied without the heaviness. Its vibrant flavors and refreshing ingredients make it the perfect dish for any occasion!
