What makes an ideal lunch? For me, the noon meal is a time to hit pause on my to-do checklist and deal with myself to one thing scrumptious and satisfying. It’s a welcome break within the day the place I can get restored for no matter comes subsequent. It’s additionally a chance to pack in as many energy-boosting vitamins as potential—that 3pm hunch is actual, and in my expertise it’s straight tied to what I ate for lunch that day. This Mediterranean Grain Bowl is my present lunchtime obsession. Not solely is it simple to meal prep utterly on the weekend, it additionally combines so most of the high longevity meals right into a scrumptious meal that enhances coronary heart and mind well being.
The formulation for any good grain bowl is often a mixture of fiber-rich entire grains with protein and veggies, making it a one-bowl nutrient-packed meal. To make it actually scrumptious, take into consideration including distinction with taste, texture, and shade. I prefer to give you a free “theme” for my grain bowls—say, Mexican or Fall Flavors—to tie the whole lot collectively.
For immediately’s grain bowl (admittedly my new favourite), I used to be impressed by the flavors in a standard Greek salad. Then I added different heart-healthy Mediterranean elements to degree it up and preserve me feeling full and energized. Scroll on for precisely how this colourful, scrumptious, and tremendous wholesome Mediterranean Grain Bowl comes collectively in lower than half-hour.
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Why we love the Mediterranean food regimen
As somebody who likes to eat scrumptious meals and prioritizes optimum well being, I’m all the time on the lookout for a approach of consuming that each satisfies and nourishes my physique. Regardless of all of the conflicting dietary info on the market, it’s exhausting to argue with the Mediterranean food regimen. Not solely is it stuffed with essentially the most flavor-packed and satisfying meals (hiya EVOO!), it’s additionally backed by science because the food regimen that’s most useful in decreasing the chance of persistent ailments and selling general well-being.
The Mediterranean food regimen’s wholesome plant-based proteins, fat, fiber-rich grains, and veggies are all discovered on this bowl, therefore the title.
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Methods to make these Mediterranean Grain Bowls
One of many many causes I really like this grain bowl recipe is which you could prep all of the elements on the weekend, toss it collectively, and preserve it within the fridge to eat for lunch all week. My kinda meal prep. The elements are sturdy sufficient to carry up with out turning into soggy—actually, I feel the flavors get even higher after marinating in a single day. Right here’s the rundown:
First, you’re going to make your quinoa in line with the package deal instructions. My very own secret to fluffy and non-soggy quinoa? Through the “cooling” step, place a double-layered paper towel between the pot and the lid for about 10 minutes. The towel absorbs any extra water evaporating off the quinoa, leaving it the right consistency.
Subsequent, you’re going to cut up your cucumber, tomatoes, and crimson onion. Halve the olives and grapes, and chop up all of your herbs. I like to make use of heaps of herbs on this to make it virtually tabbouleh-like. Mint, parsley, and basil are my favourite, however any recent herbs like chives or dill work superbly too.
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Subsequent, rinse and drain your chickpeas. You’ll be able to completely make chickpeas from dried and so they’ll be much more scrumptious, however I normally take a welcome shortcut with good-quality canned chickpeas.
Then, make the only dressing by shaking up lemon juice, olive oil, plain greek yogurt, and a squeeze of agave or honey in a mason jar.
Lastly, you merely toss the cooked quinoa with all of your veggies and herbs, add some dressing and toss once more, then high it with feta. It’s actually one of the best taste combo—the grapes are somewhat outside-the-box, however their pop of sweetness is the place it’s at.
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Meal prep suggestions for achievement
In the event you’re going to prep this Mediterranean Grain Bowl prematurely like I do, right here are some things to remember:
You’ll be able to both prep all of the elements and preserve them separated within the fridge, or you may go forward and toss it collectively and retailer all the grain salad in an hermetic container within the fridge. I do like to carry off on including the dressing till simply earlier than serving.
Cook dinner your quinoa, and let it settle down all the best way earlier than tossing with different elements. You don’t need any extra steam including water and making this dish soggy.
Be at liberty to eat this chilly proper out of the fridge, or it’s additionally nice served at room temp—making this the right dish to pack for a picnic.
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Different Mediterranean-Impressed Recipes You’ll Love
Pack this brilliant and zesty spring pasta salad for each picnic all season. Tremendous simple to toss collectively, it’s bursting with greens and a lot taste.
This wholesome one-dish marvel is ideal for a busy weeknight or a Saturday evening with associates. Baking the salmon with the greens and lemon slices yields a wonderfully tender and flavorful fish each time, because the veggies launch their juices to create their very own flavorful sauce.
This wholesome and scrumptious grain bowl is full of heart-healthy, longevity-boosting elements. Make it on the weekend—get pleasure from for lunch all week.
1/2cup quinoa
1 seedless cucumber
1 massive tomato (or a handful of cherry tomatoes)
1/2cup black olives, pitted
1 can chickpeas
1cup of seedless crimson or black grapes
1/4 crimson onion
1/2cup mint
1/4cup parsley
1/2cup basil
1/2cup feta, crumbled
kosher salt and freshly floor black pepper, to style
for the lemon-yogurt dressing:
juice of 1 massive lemon
1/4cup olive oil
1 – 2 tablespoons plain greek yogurt
2 tablespoons agave
kosher salt and freshly floor black pepper, to style
Cook dinner the quinoa in line with the package deal instructions. Through the “cooling” step, place a paper towel between the pot and the lid to totally take up all of the water. Let cool utterly.
In the meantime, chop the cucumber, tomato, and crimson onion. Halve the black olives and halve the grapes.
Rinse and drain the chickpeas.
Finely chop all of the herbs.
In a big serving bowl, toss the cooled quinoa with the cucumber, tomato, olives, chickpeas, grapes, onion, and herbs.
Make the dressing by shaking up all of the elements in a jar till mixed, then drizzle a bit over the salad and style. Add kind of as desired.
Crumble feta excessive, season with salt and pepper. Eat!
Notes
Be at liberty to sub any recent summer season herbs. Chives, dill, and cilantro may all work superbly.
Prep this on the weekend and retailer in an hermetic container within the fridge for as much as 4 days. Add dressing simply earlier than serving to maintain from getting soggy.
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