Mediterranean Quinoa Bowl with Red Bell Pepper Sauce
A healthy, protein-packed Mediterranean-inspired dish perfect for dinner or a light lunch. This vibrant bowl brings together nutrient-rich quinoa, fresh vegetables, and a creamy, smoky red bell pepper sauce. The addition of olives, fresh herbs, and a dash of pomegranate molasses offers a delightful burst of flavor and complexity.
Ingredients
| Main Ingredients | Quantity |
|---|---|
| Quinoa | 1 cup |
| Mixed vegetables (blanched) | 1 cup |
| Tomatoes (chopped) | 2 |
| Spring onion greens (chopped) | 3-4 stalks |
| Fresh herbs (parsley, etc.) | Handful (chopped) |
| Lemon juice | 1 tablespoon |
| Black pepper powder | 1/2 teaspoon |
| Black olives (sliced/chopped) | 8 |
| Salt | To taste |
| Red Bell Pepper Sauce | Quantity |
|---|---|
| Red bell peppers (Capsicum) | 2 |
| Badam (almonds) or walnuts | 10-12 |
| Lemon juice | 1 tablespoon |
| Pomegranate molasses (optional) | 2 teaspoons |
| Paprika powder | 1/2 teaspoon |
| Extra virgin olive oil | 1 tablespoon |
| Salt | To taste |
Prep Time
- 10 minutes
Cook Time
- 30 minutes
Total Time
- 40 minutes
Servings
- 2 servings
Cuisine
- Mediterranean
Course
- Dinner
Diet
- High Protein, Vegetarian
Instructions
-
Prepare the Red Bell Pepper Sauce:
Begin by chargrilling the red bell peppers directly on an open flame. Turn them regularly to ensure they are evenly roasted on all sides. Once charred, remove from the flame and let them cool down. Peel off the blackened skin and remove the seeds. Chop the peppers into smaller pieces. -
-
Blend the Sauce:
In a blender, combine the roasted red bell peppers, almonds (or walnuts), lemon juice, pomegranate molasses (if using), paprika, olive oil, and a pinch of salt. Blend until smooth. Set the red bell pepper sauce aside. -
Cook the Quinoa:
Cook the quinoa according to the package instructions. Once cooked, fluff it with a fork and allow it to cool to room temperature. -
Prepare the Vegetables:
Blanch the mixed vegetables (such as carrots, peas, or green beans) if not already prepared. Chop the tomatoes and spring onions, and roughly chop the fresh herbs (parsley, basil, or dill). -
Assemble the Mediterranean Quinoa Bowl:
In a large mixing bowl, combine the cooked quinoa, blanched mixed vegetables, chopped tomatoes, spring onion greens, fresh herbs, lemon juice, black olives, salt, and black pepper. Toss everything together until well mixed. -
Serve the Bowl:
Divide the quinoa mixture into individual bowls. Top each bowl with a generous spoonful of the creamy red bell pepper sauce. For an added touch, garnish with extra herbs or a sprinkle of paprika. -
Optional Chill:
If desired, chill the bowls in the refrigerator for 30 minutes to allow the flavors to meld together. -
Serving Suggestions:
This Mediterranean Quinoa Bowl is perfect on its own for a light, nutritious meal. For a more substantial dinner, serve it alongside homemade hummus and pita bread.
Nutritional Information (Per Serving)
Note: Nutritional values are estimates and can vary depending on ingredient brands and preparation methods.
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~350 kcal |
| Protein | ~12g |
| Carbohydrates | ~45g |
| Dietary Fiber | ~6g |
| Sugars | ~8g |
| Fat | ~15g |
| Saturated Fat | ~2g |
| Cholesterol | 0mg |
| Sodium | ~400mg |
| Vitamin A | ~15% of daily value |
| Vitamin C | ~35% of daily value |
| Calcium | ~6% of daily value |
| Iron | ~12% of daily value |
Why You’ll Love This Mediterranean Quinoa Bowl
This dish offers a wonderful balance of fresh, light ingredients with a rich, smoky depth from the red bell pepper sauce. The quinoa, a complete protein, provides a satisfying base that pairs beautifully with the crisp vegetables, briny olives, and aromatic herbs. The red bell pepper sauce adds a velvety, slightly sweet finish that elevates the entire dish. Whether you’re looking for a filling vegetarian dinner or a nutritious lunch, this Mediterranean Quinoa Bowl ticks all the boxes.
Enjoy the delicious flavors of the Mediterranean in the comfort of your own home!
