Description
A vibrant and healthy Mediterranean bowl featuring fluffy quinoa, smoky grilled vegetables, protein-packed chickpeas, and a refreshing lemon-parsley dressing. Perfect for a nutritious lunch or dinner, this recipe offers a delightful balance of flavors and textures with optional feta cheese adding a creamy finish.
Ingredients
Scale
Grain
- 1 cup quinoa
- 2 cups water
- 1 teaspoon salt, divided
Vegetables & Legumes
- 1 large zucchini, sliced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 small red onion, sliced
- 1 cup cherry tomatoes, halved
- 1 can (15 oz) chickpeas, drained and rinsed
Seasonings & Oils
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1/4 teaspoon ground black pepper
- Juice of 1 lemon
- 1/4 cup chopped fresh parsley
Optional
- 1/2 cup crumbled feta cheese
Instructions
- Cook Quinoa: Rinse the quinoa thoroughly under cold water until it runs clear to remove the bitterness. In a medium saucepan, combine quinoa, 2 cups of water, and 1/2 teaspoon salt. Bring to a boil, then cover and reduce heat to low. Simmer for 15-20 minutes, or until the quinoa is tender and the water is fully absorbed. Fluff with a fork and set aside.
- Preheat Grill: Heat your grill or a grill pan over medium-high heat to prepare for grilling the vegetables.
- Prepare Vegetables: In a large bowl, toss sliced zucchini, chopped red and yellow bell peppers, sliced red onion, and halved cherry tomatoes with olive oil, 1/2 teaspoon salt, dried oregano, smoked paprika, and ground black pepper ensuring all pieces are well coated with the seasoning.
- Grill Vegetables: Place the seasoned vegetables on the grill and cook for about 5-7 minutes per side, or until tender and grill marks appear. Remove from grill and transfer to a bowl.
- Combine Ingredients: In the same bowl containing the grilled vegetables, add the drained chickpeas and cooked quinoa. Mix in the chopped fresh parsley and squeeze in the juice of one lemon. Stir everything together until well combined.
- Add Feta (Optional): If desired, sprinkle 1/2 cup of crumbled feta cheese over the top of the bowl before serving to add a creamy and tangy element.
Notes
- Rinsing quinoa is important to remove its natural bitter coating called saponin.
- You can substitute grilled vegetables with roasted ones if a grill is not available.
- Adjust seasoning and lemon juice to taste for a more balanced flavor.
- For a vegan option, omit the feta cheese.
- Use fresh herbs for best flavor but dried parsley can be used if fresh is unavailable.