Healthy Mediterranean Grain Bowl
This healthy, delicious Mediterranean grain bowl makes the perfect well-balanced meal, packed with lean quality protein, fiber, anti-oxidants, and healthy fats. The combination of the crunch from the raw vegetables to the texture of the chopped walnuts, with the tangy dressing just makes this dish feel tasty and fresh. {Gluten-Free}
Servings 4 servings
Calories 472kcal
Ingredients
For the Bowl
- 1 cup quinoa, uncooked (or 3 cups cooked)
- 3/4 cup feta cheese
- 1 large cucumber, diced small
- 2 red bell peppers, diced small I used red/orange
- 1/2-1 lb. chicken breast, raw - diced into pieces or use about 2 cups of cooked chicken
- 1 (15.5 ounce) can of garbanzo beans, drained
- 1/2 cup chopped walnuts
For the Dressing
- 1/2 cup red wine vinegar
- 1/4 cup olive oil
- Salt, pepper and garlic powder to taste
Instructions
- Assemble all ingredients along with a cutting board, knife, pot for cooking the quinoa and pan to roast the chicken. I love using a vegetable chopped to ensure all the veggies are in small, bite-sized pieces!
- Cook quinoa according to package directions.
- While quinoa is cooking, heat a pan over medium-high heat. Add a little olive oil or avocado spray to the pan, and sear the chicken breast on both sides until cooked through. This should be about 6 minutes per side, depending on the thickness of the chicken.Or, for convenience, air fry the chicken on parchment paper for less mess and cleanup!
- As the chicken and quinoa are cooking, use the vegetable chopped to dice red onion, cucumber, and red bell pepper. The bell peppers could also be chopped and cooked at the same time with the chicken, if you prefer.
- Measure 1/4 cup of olive oil and 1/2 cup of red wine vinegar. Season with salt, pepper and garlic powder to taste. Whisk until combined.
- Divide the ingredients evenly across 4 bowls, or add to large bowl and combine. This is about a 1/2 cup of cooked quinoa in a bowl and top with diced chicken breast, red onion, cucumber, bell pepper, feta cheese, chickpeas and chopped walnuts. Drizzle 1/4th of the dressing over the bowl and combine.
- Store leftovers in an airtight container for up to 4 days since the chicken was cooked. If you prefer a warm bowl, store the quinoa and chicken separately from the fresh vegetables. Or, just microwave the chicken and add on top. This bowl is delicious cold, too!
Notes
- You only need a drizzle of this dressing for all the flavor. Can also drizzle with your favorite store-bought dressing.
- This recipe is a great leftover lunch.
- If you're a busy mom and looking for shortcuts, I recommend microwaveable rice or quinoa pouches, already cooked or frozen chicken, or using store-bought Italian or Greek dressing!
- For a lower calorie option, use 1/2-3/4 pound of chicken.
| Nutrition Facts | |
|---|---|
| Servings: 4 | |
| Amount per serving | |
| Calories | 472 |
| % Daily Value* | |
| Total Fat 17.5g | 22% |
| Saturated Fat 4.2g | 21% |
| Cholesterol 81mg | 27% |
| Sodium 500mg | 25% |
| Total Carbohydrate 44.4g | 16% |
| Dietary Fiber 7.6g | 27% |
| Total Sugars 5.3g | |
| Protein 33.8g | |
| Vitamin D 0mcg | 0% |
| Calcium 173mg | 13% |
| Iron 4mg | 21% |
| Potassium 932mg | 20% |
Nutrition
Calories: 472kcal