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- 1 cup quinoa - 2 cups vegetable broth or water - 1 can (15 oz) chickpeas - 1 cup cherry tomatoes - 1 cucumber - 1 red bell pepper - 1/4 red onion - 1 avocado - 1/4 cup Kalamata olives - 2 tablespoons extra virgin olive oil - 1 tablespoon freshly squeezed lemon juice - 1 teaspoon dried oregano - Salt and black pepper This Vegan Mediterranean Bowl is packed with fresh flavors and nutrients. Each ingredient plays a unique role. The bowl is rich in key nutrients. Quinoa offers protein and fiber. Chickpeas add iron and magnesium. - Cherry tomatoes provide vitamins C and K. - Cucumbers are hydrating and low in calories. - Red bell peppers are high in antioxidants. - Red onions can help reduce inflammation. - Avocado is a great source of healthy fats. - Kalamata olives bring heart-healthy fats and flavor. These ingredients work together to promote heart health and support digestion. Enjoy this bowl as a meal or a side dish. For the full recipe, check the details above. To start, grab a medium saucepan. Pour in 2 cups of vegetable broth or water. Bring it to a rolling boil over high heat. Once boiling, add 1 cup of thoroughly rinsed quinoa. Now, reduce the heat to low and cover the saucepan. Let it simmer for about 15 minutes. You'll know it's ready when all the liquid is absorbed. After the time is up, remove the pan from heat. Use a fork to fluff the quinoa gently. This step separates the grains and makes it light. While the quinoa cooks, let’s make the dressing. In a small mixing bowl, combine 2 tablespoons of extra virgin olive oil and 1 tablespoon of freshly squeezed lemon juice. Add 1 teaspoon of dried oregano, along with salt and freshly cracked black pepper to taste. Whisk everything together. Taste the dressing and adjust the seasoning as needed. You want it to burst with flavor. Now it's time to bring it all together. In a large mixing bowl, combine the fluffed quinoa, 1 can of drained chickpeas, halved cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, and halved Kalamata olives. Drizzle the prepared dressing over the mixture. Using a large spoon, gently toss everything together. Make sure all the ingredients are well coated with the dressing. This Vegan Mediterranean Bowl is colorful and packed with nutrients. You can find the full recipe for more details. Enjoy your vibrant and hearty meal! - Perfectly cooked quinoa guide: To make great quinoa, use a 2:1 ratio of liquid to quinoa. Start by rinsing the quinoa under cold water. This helps remove any bitter taste. Bring vegetable broth or water to a boil, then add the quinoa. Lower the heat and cover the pot. Let it simmer for about 15 minutes. Once done, fluff it with a fork. This will give it a light texture. - How to achieve balanced flavor in the dressing: For a tasty dressing, mix olive oil and lemon juice in a bowl. Add dried oregano, salt, and black pepper for flavor. Taste it! If it needs more zing, squeeze in more lemon juice. This dressing will bring the whole bowl together. - Ideal serving sizes: For a balanced meal, serve about one cup of quinoa with half a cup of veggies. This gives you a hearty serving without feeling too heavy. You can adjust based on your appetite or the side dishes you plan to serve. - Accompaniments that complement the bowl: Pair your Vegan Mediterranean Bowl with warm pita bread or a side of hummus. These additions enhance the meal and provide extra flavor. You can also enjoy it with a fresh green salad for more crunch and freshness. {{image_4}} You can easily change the grains in your Vegan Mediterranean Bowl. Try using farro or bulgur instead of quinoa. These grains add different textures and flavors. They also bring their own nutrients to the dish. You can also swap out vegetables. Think about adding lentils for protein or roasted zucchini for a new taste. Bell peppers, spinach, and carrots work well, too. This dish is all about using what you love. Want to boost protein? Add tofu or tempeh to your bowl. Tofu is soft and absorbs flavors well. Tempeh is firmer and has a nutty taste. Both make the meal heartier and more filling. You can also use nuts or seeds. Almonds, walnuts, or pumpkin seeds add crunch and healthy fats. They enhance the dish's flavor and keep it satisfying. This way, you can enjoy a balanced meal that meets your needs. For the full recipe, check out the details above. To keep your Vegan Mediterranean Bowl fresh, store leftovers in an airtight container. This helps maintain flavor and texture. Place the bowl in the fridge right after serving. The bowl lasts up to three days. Look for signs of spoilage like a sour smell or mold. If you see any, it's best to toss it out. When reheating quinoa and veggies, the best method is the stovetop. Add a splash of vegetable broth or water to a saucepan. Heat it on low, stirring gently. This keeps the quinoa moist and fluffy. You can also microwave the bowl. Just cover it with a damp paper towel to trap steam. After reheating, serve it with fresh avocado slices or a sprinkle of parsley. This adds a nice touch and boosts flavor. Enjoy your meal warm! To make a Vegan Mediterranean Bowl, follow these simple steps: 1. Cook the quinoa: In a medium pot, bring vegetable broth or water to a boil. Add rinsed quinoa, lower the heat, and cover. Let it simmer for about 15 minutes until the liquid is absorbed. Fluff it with a fork once done. 2. Prepare the dressing: In a small bowl, whisk extra virgin olive oil, lemon juice, oregano, salt, and black pepper. Taste it and adjust as needed. 3. Assemble the salad: In a large bowl, mix fluffed quinoa, chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, and Kalamata olives. 4. Dress the salad: Pour the dressing over the salad mixture. Toss gently to coat everything well. 5. Serve: Spoon the mixture into bowls. Top with avocado slices and fresh parsley. For a detailed recipe, check the Full Recipe. You can customize your Vegan Mediterranean Bowl with many tasty options. Consider adding: - Roasted eggplant or zucchini - Fresh spinach or arugula - Artichoke hearts - Feta cheese (vegan option) - Sun-dried tomatoes - Fresh herbs like dill or basil - Nuts like pine nuts or walnuts These additions make the bowl even more delicious and nutritious! Yes, the Vegan Mediterranean Bowl can be gluten-free. Quinoa is naturally gluten-free, making it a great base. However, always check your vegetable broth for gluten. If you use any packaged ingredients, verify their labels too. This way, you ensure a safe meal for those with gluten sensitivities. This Vegan Mediterranean Bowl is easy to make and full of flavor. We covered the key ingredients and their health benefits. You learned how to cook the quinoa and prepare a simple dressing. I shared tips for perfect cooking and suggested ways to customize your bowl. Remember, you can swap ingredients and store leftovers safely. This dish is versatile, tasty, and great for any meal. Try it out, and enjoy a healthy, delicious option that fits your diet!

Vegan Mediterranean Bowl

Discover the vibrant flavors of this Vegan Mediterranean Bowl, packed with wholesome ingredients like quinoa, chickpeas, fresh veggies, and a zesty dressing! Perfect for a quick and healthy meal, this recipe is not only easy to make but also a feast for the eyes. Follow our simple steps and enjoy a colorful dish that’s great for any occasion. Click through now to explore the full recipe and add a burst of Mediterranean goodness to your table!
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Ingredients
  

1 cup quinoa, thoroughly rinsed under cold water

2 cups vegetable broth (or water)

1 can (15 oz) chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1 cucumber, diced into bite-sized pieces

1 red bell pepper, diced

1/4 red onion, finely chopped

1 avocado, sliced into wedges

1/4 cup Kalamata olives, pitted and halved

2 tablespoons extra virgin olive oil

1 tablespoon freshly squeezed lemon juice

1 teaspoon dried oregano

Salt and freshly cracked black pepper, to taste

Fresh parsley, chopped, for garnish

Instructions
 

Begin by cooking the quinoa: In a medium saucepan, bring the vegetable broth (or water) to a rolling boil. Once boiling, add the rinsed quinoa, then reduce the heat to low. Cover the saucepan and let it simmer for approximately 15 minutes, or until all the liquid is absorbed. Afterward, remove it from heat and use a fork to gently fluff the quinoa, separating the grains.

    While the quinoa is cooking, prepare the dressing: In a small mixing bowl, whisk together the extra virgin olive oil, freshly squeezed lemon juice, dried oregano, salt, and black pepper. Taste the dressing and adjust the seasoning if necessary for a burst of flavor.

      Assemble the salad: In a large mixing bowl, combine the fluffed quinoa, drained chickpeas, halved cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, and halved Kalamata olives.

        Drizzle the prepared dressing over the salad mixture. Using a large spoon, gently toss everything together to ensure that all the ingredients are well-coated with the dressing.

          To serve: Spoon the Mediterranean bowl into individual serving bowls. Top each bowl with slices of avocado and a generous sprinkle of freshly chopped parsley for a vibrant finish.

            - Presentation Tips: For an attractive presentation, consider layering ingredients in the bowl so that the colorful vegetables are visible. Drizzle a little extra olive oil on top and add a lemon wedge on the side for an inviting look.

              Prep Time: 15 minutes | Total Time: 30 minutes | Servings: 4