Dinner

🥗 Zesty Mediterranean Quinoa Bowl

✅ Anti-inflammatory | ✅ High Fiber | ✅ Heart-Healthy | ✅ 30-Minute Meal

Ingredients (Serves 2–3)

For the Bowl:

  • 1 cup quinoa (rinsed)
  • 1 ¾ cups low-sodium vegetable broth or water
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • ½ red onion, finely chopped
  • 1 cup canned chickpeas, drained & rinsed
  • ½ cup Kalamata olives, sliced
  • ¼ cup crumbled feta (optional)
  • 1 small avocado, diced
  • Fresh parsley or mint, chopped (for garnish)

For the Lemon-Olive Oil Dressing:

  • 3 tbsp extra virgin olive oil
  • Juice of 1 lemon (about 3 tbsp)
  • 1 garlic clove, minced
  • 1 tsp Dijon mustard
  • ½ tsp dried oregano
  • Salt & pepper to taste

Instructions

  1. Cook the Quinoa
    In a medium pot, bring quinoa and broth (or water) to a boil. Reduce heat to low, cover, and simmer for about 15 minutes or until fluffy. Let it sit for 5 minutes, then fluff with a fork.
  2. Prep the Veggies & Chickpeas
    While quinoa cooks, chop all the veggies and rinse the chickpeas. Combine them in a large mixing bowl.
  3. Make the Dressing
    Whisk together olive oil, lemon juice, garlic, mustard, oregano, salt, and pepper in a small bowl.
  4. Assemble the Bowl
    Add the cooked quinoa to the veggie mix. Drizzle with dressing and toss gently. Top with avocado, feta (if using), and herbs.

Why It’s Great for Ages 25–65:

  • Joint & Brain Health: Olive oil and avocado fight inflammation
  • Heart-Healthy: Chickpeas and quinoa are cholesterol-friendly
  • Blood Sugar Friendly: High fiber, low glycemic load
  • Energy Boosting: Packed with complex carbs + healthy fats
  • Versatile: Can be eaten warm or cold, and meal-prepped for 3 days

💡 Pro Tip for Your Site Readers:

Add grilled salmon or tofu on top for extra protein if you’re active or managing weight loss goals!