What makes an ideal lunch? For me, the noon meal is a time to hit pause on my to-do record 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 stoop 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 prime longevity meals right into a scrumptious meal that enhances coronary heart and mind well being.
The method 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 colour. I prefer to provide you with a free “theme” for my grain bowls—say, Mexican or Fall Flavors—to tie all the pieces collectively.
For right this moment’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 stage it up and hold 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.
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 searching 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 full of probably the most flavor-packed and satisfying meals (whats up EVOO!), it’s additionally backed by science because the food regimen that’s most useful in lowering the chance of persistent illnesses and selling total 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 identify.
Easy methods to make these Mediterranean Grain Bowls
One of many many causes I like this grain bowl recipe is you can prep all of the elements on the weekend, toss it collectively, and hold it within the fridge to eat for lunch all week. My kinda meal prep. The elements are sturdy sufficient to carry up with out changing into soggy—the truth is, 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 based on the bundle instructions. My very own secret to fluffy and non-soggy quinoa? In the course of 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 purple 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 nearly tabbouleh-like. Mint, parsley, and basil are my favourite, however any recent herbs like chives or dill work superbly too.
Subsequent, rinse and drain your chickpeas. You may completely make chickpeas from dried they usually’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 prime it with feta. It’s actually the very best taste combo—the grapes are just a little outside-the-box, however their pop of sweetness is the place it’s at.
Meal prep ideas for achievement
In the event you’re going to prep this Mediterranean Grain Bowl upfront like I do, right here are some things to remember:
- You may both prep all of the elements and hold them separated within the fridge, or you possibly can go forward and toss it collectively and retailer the complete grain salad in an hermetic container within the fridge. I do like to carry off on including the dressing till simply earlier than serving.
- Prepare dinner your quinoa, and let it calm down all the way in which earlier than tossing with different elements. You don’t need any extra steam including water and making this dish soggy.
- Be happy 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.
Different Mediterranean-Impressed Recipes You’ll Love
Lemony Spring Pasta Salad with Olives, Artichokes, and Bacon
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.
Eggplant and Ricotta Flatbread Pizza
This wholesome flatbread pizza recipe is topped with eggplant, tomatoes, and ricotta. It’s the right easy summer season dinner.
Mediterranean Baked Salmon with Tomatoes, Olives, and Capers
This wholesome one-dish marvel is ideal for a busy weeknight or a Saturday evening with mates. Baking the salmon with the greens and lemon slices yields a superbly tender and flavorful fish each time, for the reason that veggies launch their juices to create their very own flavorful sauce.